The pumpkin is a rich winter squash versatile enough to puree, chop, bake, sauté, boil, mash, and more.
Swap puree for oil in cookies and baked goods, stir up a creamy pumpkin soup, or sauté into a number of delicious dishes for a burst of seasonal flavor.
Haitian Pumpkin Soup
8
servingsHaitian households celebrate their country's Independence Day (January 1) with bowls of this comforting soup.
Ingredients
- 2 pounds
(1-inch) chunks seeded pumpkin (about 7 cups)
- 10 cups
water
- ½ teaspoon
fine sea salt
- ½ teaspoon
ground black pepper
- 2
jalapeño or serrano peppers
- 10
whole cloves
- 4
carrots, peeled and cut into small chunks
- 2
turnips, peeled and cut into small chunks
- ½
small head green cabbage, cored and roughly chopped
- ½ teaspoon
ground nutmeg
- 3 tablespoons
lemon juice
- ¼ pound
vermicelli or capellini
- ¼ cup
chopped parsley
Directions
Put squash, water, salt, and pepper into a large pot.
Stud peppers with cloves by pushing them halfway into the flesh, then add peppers to pot, cover and bring to a boil. Reduce heat to medium-low, cover and simmer until squash is very tender, 15 to 20 minutes.
Transfer peppers to a small bowl and set aside. Working in batches, purée remaining contents of pot in a blender or food processor until smooth.
Return pureed squash mixture to the pot along with peppers. Add carrots, turnips, cabbage, nutmeg, lemon juice, salt and pepper, cover and bring to a boil.
Reduce heat to medium-low and simmer for 10 minutes.
Stir in vermicelli and parsley, cover again and simmer gently until pasta is tender and soup is thickened, about 10 minutes more.
Nutrition Facts (per serving):
- Calories – 150 | Total Fat – 0.5g | Saturated Fat – 0g | Sodium – 220mg | Carbohydrate – 35g | Dietary Fiber – 6g | Sugar – 9g | Protein – 5g
Facts about Pumpkins
Recommended Varieties
- Jack be Little – ideal for a holiday table setting
- Autumn Gold – great for carving & decorating
- Sugar Treat – perfect for cooking & baking
Nutrition Breakdown
- Low calorie (1 cup puree = 83 calories and 1g fat)
- Great for vision (high in Vitamin A)
- Keeps you full longer (3g fiber per 1 cup serving)
- Heart healthy (pumpkin seeds help reduce LDL)
- Workout friendly (Vitamin C supports tissue repair; 1 cup puree = more potassium than a banana)
- Overall health booster (calcium, iron, and other minerals support bone health, immunity, and nervous system function)
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