Pumpkins are very rich in beta carotene, a very powerful antioxidant that can help ward off the negative effects of free radicals on your body, and can help fight premature aging. Pumpkin seeds are also very nutritious, containing high amounts of protein (~ 7 grams/ ounce), as well as essential fatty acids that help in the prevention of heart disease, high blood pressure and some types of cancer.
Pumpkin is full of nutrients, including vitamin C, magnesium, potassium, zinc and fiber, so it’s a reliable food choice when it comes to weight management. Include this orange giant in your diet, and enjoy all that it has to offer.
Spicy Pumpkin Soup
Recipe Type: Soup
Author:
Prep time:
Cook time:
Total time:
Serves: 8
Ingredients
- 500 – 600 grams of diced pumpkin ( 17 – 21 ounces ) or 3 cups of canned pumpkin
- 1 tablespoon olive oil
- 3 medium yellow onions, chopped
- 3 garlic cloves, chopped
- 1 chili pepper. chopped
- 2 tablespoons of quince jam or you may use apple or pear jam
- 1 teaspoon paprika (sweet chili pepper powder)
- Juice of 1 lemon
- Pinch of rosemary, basil, herbs du Provence, salt and pepper
- 1/2 cup brown rice
Instructions
- Boil the diced pumpkin for 10 minutes until it is soft. (Skip this step if using canned pumpkin.)
- In a separate pot, cook the onions with olive oil until onions are caramelized (soft and slightly golden in color). Add garlic and chili pepper and cook for 1-3 more minutes.
- Add the quince jam and 1 teaspoon of paprika and simmer together a few minutes.
- Add pumpkin and 8 cups of water or low sodium chicken broth and let the stew cook for another 15 minutes. Before serving, add the lemon juice and a pinch of rosemary, basil, herbs Du Provence, salt and pepper and blend the whole mixture.
- Yield: ~ 1 gallon (5 liters)
Live life and love it. Eat well!
Operation Shrink Your Body – Day 46: Spicy Pumpkin Soup
