Pumpkins are an underrated treasure. Its attractive vibrant orange color fills them with nutritional properties and exceptional therapeutic potential.
Pumpkin soup is a food with great nutritional power, it is satiating and generous.
Photo: RitaE Image from Pixabay / Pixabay
The pumpkin It is one of those foods that will always attract attention, in principle for its large size, attractive shape and his vibrant orange color. They are also one of the most representative elements of autumn, announce the arrival of the end of the year and the cold season, are a staple of Halloween celebration and the Thanksgiving. Undoubtedly a warm ingredient for unforgettable recipes full of nutrients and textures.
The truth is that it is a very complete and nutrient-rich food who have not been given due justice, the reality is that it is a food with a great medicinal power worth talking about.
The pumpkins belong to the family Cucurbitaceae and they originate from North America, they have the genius of being a species of which there are many varieties of sizes, colors and weights, the commercial variants range from 2 and 8 kg. Beyond their delicious flavor and multiple culinary uses, the pumpkin provides impressive health benefits.
It is very nutritious, especially rich in vitamin A
One of the most great wonders of the pumpkin is due to its extraordinary content of essential nutrients. His attention is particularly drawn to vitamin richness specially in beta carotene or provitamin A, also stands out for its great contribution in important vitamins antioxidants like C and E, vitamins of group B and folic acid. Another of its qualities is due to its high lycopene content and a mineral wealth in iron, phosphorus, potassium, magnesium and zinc.
Powerful in antioxidants, reduces the risk of chronic diseases
He metabolic process of the body is responsible for free radical productionHowever, when they are found excessively in the body, they generate “oxidative stress” and it is a condition that is associated with major deterioration in health and the appearance of diseases. The antioxidants that pumpkin contains, such as alpha-carotene, beta-carotene and beta-cryptoxanthin, they have the peculiarity of neutralize free radicals and avoid damage to cells.
Strengthens the immune system
The richness in nutrients of the pumpkin as is the case of vitamins, minerals and antioxidants make it a great ally for stimulate the immune system. Being rich in beta-carotenes (which are converted to vitamin A), it is a substance that is related to benefits for increase immunity and fight infections.
Healthy and low in calories
The pumpkin is considered one of the foods richer in nutrients, this aspect is complemented in a positive way with its rich composition in water (about 94%) and is therefore a considerably vegetable Low in calories. Integrate it as part of eating plans to lose weight is ideal since is satiating, rich in fiber and of great help to control appetite.
Pumpkin medicinal soup recipe:
Wonderful pumpkin healing soup It is creamy, satiating, very healthy and warm.
- 2 medium pieces of pumpkin
- 1 tablespoon of olive oil
- 2 medium shallots (finely chopped)
- 3 garlic cloves (finely chopped)
- 2 cups of vegetable broth (preferably natural)
- 1 cup canned light coconut milk (you can also use some vegetable milk you have at home)
- 2 tablespoons maple syrup, agave nectar, or raw honey
- 1/4 teaspoon sea salt, black pepper, cinnamon, and nutmeg
For the kale and sesame topping (optional)
- 1 cup chopped kale
- 1 large garlic clove (minced)
- 2 tablespoons raw sesame seeds
- 1 tablespoon of olive oil
- 1 pinch of salt
Step by Step:
- Preheat the oven to 176 ºC and line a baking sheet with aluminum foil.
- Using a sharp knife, cut off the tops of the pumpkins and cut them into halves. With the help of a sharp spoon to scrape all the seeds and fibers you find. With the help of a brush varnish the pumpkins with olive oil Place them face down on the baking sheet.
- Bake for 45-50 minutes or until a fork easily pierces the skin.
- Remove from oven and allow to cool for 10 minutes. Proceed to remove the skin and reserve.
- In a large saucepan over medium heat, add the olive oil, garlic and finely chopped shallots. Cook for 3 minutes until they look slightly golden.
- Add the remaining ingredients: vegetable broth, coconut milk, maple syrup, spices included the pumpkin, and cook over very low heat (approximately 10 minutes).
- When the ingredients are well cooked transfer to the blender glass (can be immersion or normal) and process until a smooth and smooth liquid is obtained.
- Return the soup to the saucepan and cook over low heat for 10 more minutes. Rectify seasoning.
- For the kale and sesame topping: In a small skillet over medium heat, add the sesame seeds and allow them to toast very lightly for 2-3 minutes. Add olive oil and garlic, cook for 2 more minutes.
- Add the kale, a touch of salt, mix well and steam. Cook for a few more minutes until the kale is soft, then add the toasted sesame seeds.
- Serve the soup very hot and accompany with the topping. You can also add a tablespoon of sour cream.
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