Pumpkin Soup, Loaded With Beta Carotene

By Megan Murphy
If pumpkin soup sounds like a bowl full of sweet pumpkin pie filling to you, think again. Plain pumpkin lends itself very well to a savory, spicy soup that will fill you up, warm your insides and give you a dollop of good nutrition, too. The bright orange color clues you in to the fact that it is loaded with beta carotene.

Bright orange fruits and vegetables, along with the deep green ones, are generally very good sources of this powerful antioxidant nutrient. Beta carotene is also a precursor to vitamin A.

In other words, once our intestinal tracts absorb beta carotene, we can make it into vitamin A if our bodies need some. Vitamin A is a powerful vitamin needed for good skin health and for the processes involved in vision. Pumpkin is also a good source of vitamins C, K and E, along with the minerals magnesium, potassium and iron. If you are getting your pumpkin “from scratch,” rather than from a can, you can save the seeds found within the pumpkin, blanch them and roast them. The seeds have been shown in some studies to have an anti- inflammatory effect in the body.

Lowering the amount of inflammation tends to help lower risk of heart disease, cancer and perhaps some other chronic conditions as well. Pumpkin is what dietitians call nutrient dense, meaning there is a lot of good nutrition in proportion to the calories. Like many vegetables, pumpkin is very low in calories and is high in fiber. Pumpkins can be kept for months in a cool, dry place. That is why you sometimes see pumpkins on front porches in January, long after the fall holidays have passed.

So you could buy a couple of pumpkins now, while they are in season, and keep them for use down the road. Or you can buy canned pumpkin, which is so convenient and can be found in grocery stores year-round. In today’s recipe, feel free to add more cayenne pepper or a bit more curry powder if you like. The level of spiciness is really up to you. The coconut milk adds richness without using dairy, so if you are vegan or are lactose intolerant, this recipe will work for you. Notice that there isn’t much coconut milk used. This ingredient is high in saturated fat, so it should be used sparingly. You can find canned coconut milk in the Asian foods section of larger grocery stores, or at an Asian market. Freeze any leftovers you might have in – cup portions in zip-top freezer bags. These should keep for months in your freezer. Next time you make this soup, or need coconut milk for another recipe, it will be ready and waiting for you. Try this soup as a nice accompaniment to a grilled sandwich or as a first course instead of salad before dinner’s main dish.

South Indian Pumpkin Soup

1 tsp. vegetable oil 1 clove garlic, minced 1-inch piece of ginger, peeled and minced 2 tsp. curry powder 2 cups reduced-sodium vegetable stock cup reduced-fat coconut milk 1 can (15 oz.) pumpkin puree 1/3 cup calcium-fortified orange juice tsp. kosher or sea salt 1/8 tsp. ground nutmeg 1/8 tsp. cayenne pepper Toasted pumpkin seeds for garnish (optional) In a heavy saucepan, heat oil over medium-low heat. Stir in garlic, ginger and curry powder and cook for 1 minute, until fragrant. Add vegetable stock and coconut milk and turn heat to medium. Stir in pumpkin puree and orange juice, breaking up any clumps with a long-handled spoon. Stir soup occasionally until heated through, about 5 minutes. Take soup off the heat and stir in salt, nutmeg and red pepper; taste for seasoning. Garnish bowls of soup with toasted pumpkin seeds (optional). Makes four servings. Per serving: 68 calories, 2 g fat, 1 g saturated fat, 0 mg cholesterol, 12 g carbohydrates, 4 g fiber, 4 g protein, 392 mg sodium. - Source: Nutrition for the Active Woman, Oxygen Collector’s issue, Fall 2007

Megan Murphy is a Tennessee-licensed registered dietitian and assistant professor of nutrition at Southwest Tennessee Community College. Call 277-3062, fax 529-2787, e-mail Meganmyrd@aol.com