Pumpkins have that lovely orange color, which automatically lets you know that they are chock-full of beta-carotene! This is an important antioxidant that supports Vitamin A production in the body, improves your eyesight, and has even been shown to decrease your risk of certain cancers and heart disease. Pumpkin seeds (pepitas, here in the Southwest) are also a great source of Zinc, magnesium, Phosphorus, and Iron (all great for your body), and are a wonderful source of lean protein with good poly-unsaturated fats. Snack to your heart’s content!
Quick and Easy Creamy Pumpkin Soup
Use your favorite pumpkin soup for the “pumpkin tureen” or use this simple recipe. Although this soup is rich and creamy there is actually no cream in it. The thick body of the soup comes from the pumpkin puree and evaporated skim milk.
- 2 cups finely chopped onions
- 2 green onions, sliced thinly, tops included
- 1/2 cup finely chopped celery
- 1 green chili pepper, chopped
- 1/2 cup canola or vegetable oil
- 3 cans chicken broth (14-1/2 oz cans) or 6 cups homemade chicken stock
- 2 cups pumpkin puree or 1 can (16 oz) solid pack pumpkin
- 1 bay leaf
- 1-1/2 teaspoons ground cumin
- 1 cup undiluted, evaporated skim milk
- Salt and pepper to taste (Canned chicken broth and canned pumpkin may contain added salt. Taste the finished soup before adding salt, as additional salt may not be needed.)
- Parmesan cheese and fresh chopped parsley
- In a 6-quart saucepan, sauté onions, green onions, celery and chili pepper in oil. Cook until onions begin to look translucent.
- Add broth, pumpkin, bay leaf, and cumin. Bring to a boil. Reduce heat and simmer, uncovered for 20 minutes, stirring occasionally.
- Remove bay leaf. Add evaporated milk and cook over low heat 5 minutes. Do not boil. Taste and adjust seasoning, if necessary. Add 1/2 teaspoon salt and 1/2 teaspoon black pepper, if desired.
- Transfer hot soup to pumpkin tureen. Garnish with grated Parmesan cheese and chopped parsley. Serve hot. Makes 6 to 8 servings
Recipe lovingly borrowed from: http://urbanext.illinois.edu/pumpkins/pumpkinsoup.cfm