2. Antioxidants. The orange color of pumpkins is due to beta-carotene. This antioxidant may reduce the risk of certain cancers, heart disease, and asthma. Another compound in pumpkin is lutein, which helps protect eye sight.
5. Boosts immune health. Pumpkin is high in vitamin C and vitamin A which can help boost your immune system. This can come quite in handy this time of year.
|Pumpkin Sage Soup|
1 Tablespoon olive oil
3/4 cup shallots, diced
3 cloves garlic, chopped
5 cups pumpkin puree, canned or fresh
4 cups low sodium chicken or vegetable broth
1 Tablespoon fresh sage
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 cup plain greek yogurt for garnish (optional)
1. Heat large sauce pot or dutch oven over medium heat. Add olive oil to heated pot.
2. Add shallots and saute until tender, about 4 minutes.
3. Add garlic and cook an additional minute.
4. Add pumpkin and broth to the pot, along with sage, salt and pepper.
5. Bring to a boil then reduce to a simmer. Cook, covered for 15 minutes.
6. Pour cooked soup into a blender or use immersion blender to blend until smooth.
7. Garnish with a dollop of Greek yogurt and sage.
Serving Size: 1 cup
Nutrition Information per Serving: 131 calories, 4 grams total fat, 0.9 grams of saturated fat, 20 grams carbohydrate, 4 grams fiber, 7 grams protein, 300 milligrams sodium, 838 milligrams potassium, 4.6 grams sugar
Recipe adapted from: https://cookeatshare.com/recipes/pumpkin-soup-with-wine-708034