Pumpkin soup is one of the healthiest and most delicious soups you should try. It is a favorite among Africans, known for its ability to strengthen the body and its role as a traditional gathering meal.
Ingredients Needed:
Onion, Garlic, Carrot, Leek Potato, Salt, Black pepper, Pumpkin Bread, Olive oil, Dried garlic (powder) Red pepper (powder), Italian herbs, Parsley Cooking cream.
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Recipe Instructions:
Start by washing and peeling one medium-sized onion. Chop it and set it aside. In a pan over medium heat, add three teaspoons of olive oil and the chopped onion. Sauté for a while, then add two cloves of peeled and finely chopped garlic. Fry for a few minutes until the aroma of garlic emerges.
Cut a carrot into small pieces and add it to the pan. Chop some leek and add it to the vegetables, mixing them well. Peel four medium-sized potatoes, wash them, and cut each into eight pieces. Add the potatoes to the vegetables and sauté them. Peel half of a pumpkin, cut it into medium cubes, wash, and add it to the pan. Sauté for three minutes, then add enough water to cover the vegetables. Season with half a teaspoon of salt and half a teaspoon of black pepper. Mix well, cover with a lid, and let it cook until the pumpkin softens.
Dice three slices of bread and place them in a bowl. Add half a teaspoon of black pepper, one and a half teaspoons of dried garlic powder, some salt, some olive oil, and one and a half teaspoons of Italian herbs. Mix well, then spread the bread cubes on a baking tray lined with parchment paper. Bake in a preheated oven at 180°C (370°F) for 10 minutes.
Check if the vegetables are fully cooked, then add 200ml of cooking cream and mix well. Let it boil for five minutes, then blend the mixture with a hand blender until smooth. Keep on low heat.
For garnish, wash and finely chop some parsley. Serve the soup hot with the roasted bread, and sprinkle parsley on top for added flavor.
Health Benefits of Pumpkin Soup
Pumpkin soup is not only comforting and delicious but also packed with essential nutrients beneficial to the human body.
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Rich in Nutrients: An excellent source of essential vitamins and minerals.
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Boosts Immunity: Contains beta-carotene and vitamin C, which help protect the body from infections and chronic diseases.
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Supports Digestive Health: High in dietary fiber, which aids digestion, promotes gut health, and prevents constipation.
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Low in Calories: Ideal for weight management, providing a feeling of fullness without excessive calorie intake.
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Heart Health: The potassium content helps lower blood pressure, while fiber and antioxidants support cardiovascular health.
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Improves Skin Health: Beta-carotene in pumpkin protects the skin from UV damage and promotes a healthy glow.
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Supports Eye Health: High levels of vitamin A and lutein are essential for maintaining good eyesight and preventing conditions like macular degeneration.
Enjoy this nourishing and flavorful pumpkin soup as a comforting meal while benefiting from its numerous health advantages!