🎃🤔 Did you know that every part of the pumpkin — except for the stalk — is edible? You can eat the fleshy shell, the seeds, the leaves, and even the flowers. Whether or not you can eat the skin depends on the variety. Luckily, pumpkin season is in full swing! Let’s learn more about this versatile veggie, the king of the Halloween feast, and how to turn it into a comforting plant-based pumpkin soup.
💪 Packed with vitamins, minerals, and antioxidants, pumpkin is incredibly healthy. Its bright orange colour shows that it’s rich in vitamin A, essential for vision and skin health. One of the easiest ways to enjoy pumpkin’s nutrients is by eating the seeds, which are full of unsaturated fats, magnesium, iron, and fibre.
👩🍳 There are countless ways to cook pumpkin, and this versatile ingredient can be used in both sweet and savoury dishes — from salads, curries, and soups to desserts and baked treats. But one of Grandma Sita’s favourites is a warm, creamy plant-based pumpkin soup — perfect for chilly autumn days.🍁
INGREDIENTS
2 small white onions
1-2 cloves of garlic
2 potatoes
1 small pumpkin (Hokkaido)
Vegetable oil, for sautéing
Water, to boil
A pinch of nutmeg
Salt and pepper, to taste
Roasted pumpkin seeds and bread (to serve)
METHOD
1. Wash the vegetables well. Peel the potatoes and pumpkin, then cut everything into large pieces. Finely chop the onion and garlic.
2. Heat the vegetable oil in a pot. Sauté the onion and garlic until translucent.
3. Add the potatoes and pumpkin pieces. Cook for a few minutes, stirring occasionally.
4. Cover the vegetables with water and bring to a boil.
5. Cook for about 20 minutes, until the vegetables are tender. Turn off the heat and remove the pot from the stove.
6. Blend the soup until smooth and creamy. If it’s too thick, add a little warm water and blend again.
7. Season with salt, black pepper, and nutmeg. Blend once more.
8. Serve hot, topped with roasted pumpkin seeds and a slice of artisan bread.
👵💚 Grandma Sita’s tips:
✅Pumpkin soup is a crowd-pleaser and perfect for meal prep. Store leftovers in portions in the freezer for a quick, healthy meal anytime.
✅Roasted pumpkin is incredibly versatile — add it to creamy pasta, risotto, roast dinners, pastries, or pies.
✅Pumpkins are often carved into jack-o’-lanterns for Halloween. Instead of throwing away the scraps, use them to make soup or cake, or freeze them for later.Save the seeds for roasting — nothing goes to waste! After Halloween, smash your pumpkin into small pieces and add them to your garden compost bin.
📗Fun Pumpkin Facts
Native to North America, pumpkins are among the oldest domesticated plants, cultivated as early as 7,000 to 5,500 BC. They are typically defined by their smooth or slightly ribbed skin and their deep yellow to orange colour.
🍂🌎 Why Eat Local & Seasonal Produce?
Eating local and seasonal fruits and vegetables helps reduce food waste, save resources, improve food quality and healthy habits, and support the local economy.
