Favorite Pumpkin Soup & Chilli – October 2019

 In Recipes

You know it’s time to start thinking about halloween costumes, scarves and sweaters when you see the first bin of pumpkin at the grocery store. There’s something about pumpkins that just sets the mood for fall.

As much as I love pumpkin desserts and pumkin spice lattes I love pumpkin in savory and hearty dishes like in soups and chilli! There’s so many ways you can incorporate it into your meals during this season, here are 4 Clean Lean Recipes that I found that pack in the flavor and also the nutrients!

Pumpkin Facts:

  • Pumpkin is high in vitamins and minerals while being low in calories. It’s also a great source of beta-carotene, a carotenoid that your body converts into vitamin A.
  • Pumpkin contains the antioxidants alpha-carotene, beta-carotene, beta-cryptoxanthin and many others, which may protect your cells against damage by free radicals.
  • Pumpkin is high in vitamins A and C, which can help boost your immune system. Its supply of vitamin E, iron and folate may strengthen your immunity as well.
  • Pumpkin is packed with nutrients and yet has under 50 calories per cup (245 grams). This makes it a nutrient-dense food. It’s also a good source of fiber, which may suppress your appetite.
  • Pumpkins’ high vitamin A, lutein and zeaxanthin contents may protect your eyes against sight loss, which becomes more common with age.
  • Pumpkin is a good source of potassium, vitamin C, fiber and antioxidants, which have been linked to heart health benefits.
  • Pumpkin is high in beta-carotene, which acts as a natural sunblock. It also contains vitamins C and E, as well as lutein and zeaxanthin, which can help keep your skin strong and healthy.

Source: Healthline

Tips & Tricks:

  • You can purchase pre-peeled and chopped pumpkin from the store which can save a lot of time and hassle. This is what I typically do.
  • Keep the seeds – Wash them, place on an oiled baking tray, bake them for 10min or until lightly toasted in medium oven, then sprinkle on salads, soups or cereal, or enjoy as a snack..
  • To make peeling easier cut the pumpkin in half (or smaller pieces,) place them cut side down in a microwave safe dish with a little water in it. Time in microwave will vary, to test poke with a fork, Heat until skin can easily be sliced away. Make sure to let the pumpkin cool enouch so you dont burn yourself. If you’re going to puree the pumpkin anyway, you can leave it in for longer. If you want to keep the pieces together make sure you don’t let it get too mushy.

4 Clean Lean Pumpkin Soup and Chilli Recipes:

Click on any image below to go to the recipe.

Creamy Vegan Pumpkin Soup https://biancazapatka.com
Paleo Pumpkin Chillihttps://unboundwellness.com
Thai Style Pumpkin Laksahttps://annabanana.co
One Pot Red Lentil Souphttps://dietitiandebbie.com
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