There is a lot to say about pumpkins. Pumpkins are big, orange or yellow squash-like fruits that are highly resistant and nutritious. They can easily be found all year long, from January to December.
Pumpkins are one of your best friends when it comes to losing weight. They have around 13 kcal per 100g and only 2 g of carbohydrates. Their flesh is 95% water and they represent one of the best sources of carotene. In their composition pumpkins have protein (around 24 g per 100g), iron, phosphorous, magnesium, potassium, calcium, a lot of starch and some vegetable fat that is rich in vitamin E and B complex. They are also good sources of tryptophan and niacin.
You can store a pumpkin for a long time, even after you opened it. Do not put in the fridge before opening; keep it in a cool dry place. Pumpkins are nearly 100% edible, even the seeds, do not throw them away. To store the seeds, you need to separate them from the pulp, wash them and let them dry. After they dried out, put them in the oven in a greased baking tray at 120°C (250°F) and let them roast for an hour. You can either salt them or not, and keep them in a jar in a cool dry place.
And now it is time for an easy and delicious soup.
Pumpkin soup with coconut milk and spices
750 g pumpkin
Water (± 1l)
1 onion
150 ml coconut milk
1 teaspoon curry powder
1 tsp cumin powder
1 tsp of coriander
Salt and pepper to taste
Bring the pumpkin and onion to a boil, season and let them boil for 15-20 minutes. When cooked, mix them in a blender and bring to a boil again. Add the coconut milk and all the spices, mix it with a spoon, et voilà, it is done! When serving garnish the bowl with some pepper or cinnamon.
Enjoy.
Mariana Costenla
Dietitian/ Nutritionist
