by Rana Khatibi
It’s that time of the year again everyone. Get your turkeys stuffed and ready because this Thanksgiving we are focusing on the pumpkin. What a lovely, nutritious, aesthetically pleasing vegetable we have the blessing to eat and look at, every holiday season.
Not only are pumpkins used for decorating, but the main (and my most favorite part) is the cooking and eating of pumpkins. Below is a delicious Spicy Pumpkin Soup recipe. I have also identified current research linked to positive health components of pumpkins. I hope that your Thanksgiving is filled with light, happiness, and lots of pumpkins!
It’s that time of the year again everyone. Get your turkeys stuffed and ready because this Thanksgiving we are focusing on the pumpkin. What a lovely, nutritious, aesthetically pleasing vegetable we have the blessing to eat and look at, every holiday season.
Not only are pumpkins used for decorating, but the main (and my most favorite part) is the cooking and eating of pumpkins. Below is a delicious Spicy Pumpkin Soup recipe. I have also identified current research linked to positive health components of pumpkins. I hope that your Thanksgiving is filled with light, happiness, and lots of pumpkins!
Did you know?
- Pumpkins have been linked to antioxidant capabilities, and their peel has anti-microbial properties as well. (Asif M. et al., 2014)
- Air steaming ones pumpkins versus a traditional steam cooking method has been linked to preserving and or improving the quality of the vegetable, in terms of antioxidant capabilities. (Paciulli M. et al., 2017)
- The extract of the pumpkin peel has been linked to burn healing - becoming a natural remedy for the treatment of burns. Further clinical trials need to be conducted however to confirm the fact. (Bahramsoltani R et al., 2014)
- The consumption of pumpkins has been linked to an increase in milk volume for a nursing mother. Further studies in regards to the active ingredients in pumpkins are required however. (Buntuchai G et al., 2017)
- Pumpkin seeds have been found to have high amounts of certain essential minerals i.e potassium, calcium, magnesium, iron, copper, zinc and phosphorous! (Lazas, 1986)
Spicy PUmpking Soup Recipe
INGREDIENTS:
1 Tbsp unsalted butter
1 1/2 cups chopped yellow onion
2 cloves garlic - minced
2 tsp minced fresh ginger
1 1/2 tsp yellow curry powder
3/4 tsp ground cumin
1/2 tsp ground coriander
A pinch of cinnamon
2 bay leaves
1/8 tsp black pepper
1 cup water
3 Tbsp heavy whipping cream
2 (15 oz) cans 100 percent pumpkin or 3 1/2 cups of chopped roasted pumpkin purée
4 cups of low sodium chicken stock (can use vegetable stock if one is vegetarian)
Garnish with plain yogurt and toasted pumpkin seeds
1 Tbsp unsalted butter
1 1/2 cups chopped yellow onion
2 cloves garlic - minced
2 tsp minced fresh ginger
1 1/2 tsp yellow curry powder
3/4 tsp ground cumin
1/2 tsp ground coriander
A pinch of cinnamon
2 bay leaves
1/8 tsp black pepper
1 cup water
3 Tbsp heavy whipping cream
2 (15 oz) cans 100 percent pumpkin or 3 1/2 cups of chopped roasted pumpkin purée
4 cups of low sodium chicken stock (can use vegetable stock if one is vegetarian)
Garnish with plain yogurt and toasted pumpkin seeds
Directions:
Step 1 - Sauté onions in butter, add garlic, ginger, and all of the above indicated spices for roughly 6- 8 minutes
Step 2 - Add the chicken or vegetable stock, bay leaves, and pumpkin purée
Step 3 - Purée soup in blender
Step 4- Stir in the heavy cream
Step 5- Add more seasonings if needed i.e salt and pepper.
Step 6- Finally, garnish - viola!
Step 1 - Sauté onions in butter, add garlic, ginger, and all of the above indicated spices for roughly 6- 8 minutes
Step 2 - Add the chicken or vegetable stock, bay leaves, and pumpkin purée
Step 3 - Purée soup in blender
Step 4- Stir in the heavy cream
Step 5- Add more seasonings if needed i.e salt and pepper.
Step 6- Finally, garnish - viola!
References:
Bauer, E. (n.d.) Spicy Pumpkin Soup. Retrieved from http://www.simplyrecipes.com/recipes/spicy_pumpkin_soup/ on November 23, 2017.
Buntuchai, G., Pavadhgul, P., Kittipichai, W. & Satheannoppakao, W. (2017). Traditional galactagogue foods and their connection to human milk volume in Thai breastfeeding mothers. Journal of Human Lactation. 33 (3): 552-559.
Lazos, E.S., (1986). Nutritional, fatty acids, and oil characteristics of pumpkin and melon seeds. Journal of Food Science. 51 (1382-1382).
Navqi, S.A.R., Qurate, U.A., Khan, Z.A., Hussain, Z., Shahzad, S.A., Yar, M., Ghaffar, A., Mahmood, N., & Kousar, S. (2013). Antioxidant, antibacterial, and antiproliferative activities of area parts of swertia chirate (bush ham) plant extracts using in vitro models. Asian Journal of Chemistry. 24(10) 5448-5452. http://dx.doi.org/10.14233/ajchem.2013.14700.
Paciulli, M., Dall'Asta, C., Rinaldi, M., Pellegrini, N., Pugliese, A. and Chiavaro, E. (2017). Application and optimization of air/steam cooking on selected vegetables: impact on physical and antioxidant properties. Journal of the Science of Food and Agriculture. Accepted Author Manuscript. doi:10.1002/jsfa.8715
Bauer, E. (n.d.) Spicy Pumpkin Soup. Retrieved from http://www.simplyrecipes.com/recipes/spicy_pumpkin_soup/ on November 23, 2017.
Buntuchai, G., Pavadhgul, P., Kittipichai, W. & Satheannoppakao, W. (2017). Traditional galactagogue foods and their connection to human milk volume in Thai breastfeeding mothers. Journal of Human Lactation. 33 (3): 552-559.
Lazos, E.S., (1986). Nutritional, fatty acids, and oil characteristics of pumpkin and melon seeds. Journal of Food Science. 51 (1382-1382).
Navqi, S.A.R., Qurate, U.A., Khan, Z.A., Hussain, Z., Shahzad, S.A., Yar, M., Ghaffar, A., Mahmood, N., & Kousar, S. (2013). Antioxidant, antibacterial, and antiproliferative activities of area parts of swertia chirate (bush ham) plant extracts using in vitro models. Asian Journal of Chemistry. 24(10) 5448-5452. http://dx.doi.org/10.14233/ajchem.2013.14700.
Paciulli, M., Dall'Asta, C., Rinaldi, M., Pellegrini, N., Pugliese, A. and Chiavaro, E. (2017). Application and optimization of air/steam cooking on selected vegetables: impact on physical and antioxidant properties. Journal of the Science of Food and Agriculture. Accepted Author Manuscript. doi:10.1002/jsfa.8715
