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TagsBY MARGARET MORGAN
NEWJERSEYNEWSROOM.COM
Did you know that pumpkins, aka squash, are full of cancer-preventative nutrients, are high in fiber and beta-carotene? With farmers markets flush with an abundance of pumpkins, think about cooking some sugar or mini pumpkins instead of carving out Jack-o-Lanterns!
A stunning starter to any fall meal is a savory, pungent soup that is low in calories and rich in Vitamin A and potassium.
If using fresh pumpkin, consider using the smaller sugar or mini pumpkins as their flesh is more luscious and tender. Choose pumpkins that feel heavy for their size with firm, unblemished skin. You can store pumpkins for up to one month at room temperature.
When cooking a fresh pumpkin, carve in half, scrape out the seeds and string – save the seeds to roast or saute. Salt and pepper and bake in a bain marie pan with water to cover about 1/4" of the pumpkin placed flesh side down. Roast at 350 degrees for about 40 minutes or until just tender, depending on size. Keep checking so as not to overcook.
For this recipe, you may also use canned pumpkin, which actually may have more nutrients.Spicy Pumpkin Soup
Ingredients:
- 1 jalapeno pepper, finely minced
- 1 Tbsp. extra virgin olive oil
- 4 cups chicken or vegetable broth
- 1 can (15 oz.) solid-pack pumpkin or 2 cups fresh cooked pumpkin
- 2 Tbsp. freshly squeezed lime juice
- 2 Tbsp. chopped fresh cilantro
- 1 Tbsp. pure maple syrup
Directions:
- In a large sauce pan over medium-high heat, saute jalapeno pepper in hot olive oil for about one minute.
- Gently stir in pumpkin, broth and lime juice. Bring to a boil.
- Reduce heat and add cilantro. Simmer for five minutes.
- Stir in maple syrup just before serving.
Makes four servings. Nutritional information per serving: 90 calories, 2 grams protein, 13 grams carbs, 4 grams fat and 5 grams fiber.
