Pumpkin is a nutrient-dense food, well known for being rich in vitamin A, a key nutrient that supports eye health, immunity, and overall wellness. It’s also incredibly versatile and easy to prepare, making it a great addition to a balanced diet.

One of the most comforting ways to enjoy pumpkin is in a warm, creamy soup. This cream of pumpkin soup is not only delicious and satisfying, but also a simple way to boost your intake of essential nutrients, especially vitamin A.

Smooth, flavourful, and easy to make, this recipe transforms pumpkin into a nourishing, feel-good dish that you can enjoy any time of the year.  Try it nuh!

INGREDIENTS

• 1 Ibs. pumpkin peeled and cubed.
• 2 cloves garlic chopped finely.
• ½ of a small onion.
• 1 Tbsp cooking oil/1 Tbsp butter (optional)
• Black pepper (to taste).
• Garlic powder (to taste)
• A pinch of salt (to taste).
• 1 cup of milk/ heavy cream (I used unsweetened almond milk).
• 2- 3 cups water (for cooking the pumpkin).

INSTRUCTIONS

• In a hot cooking pan, add the cooking oil/Butter.
• Add chopped onions and let sauté for a minute or two.
• Add cubed pumpkins and combine them with onions.
• Add water and let the pumpkin cook.
• Add the contents of the cooked pumpkin to a Blender.
• Add chopped garlic and blend until smooth.
• Add back the blended mixture to the pot over medium heat.
• Add black pepper to taste.
• Add garlic powder to taste (optional).
• Stir mixture. You can add a bit more milk if it is too thick.
• Let cook for a minute or two (2).
• Remove from heat.
• Serve and enjoy!

Notes:

Cream of pumpkin soup can be enjoyed with garlic bread, toasted bread or on its own. This is a very delicious way to enjoy your pumpkin, plus it is very nutritious. Also, you can add other seasonings as desired.

Why Pumpkin is a Vitamin A Powerhouse

Pumpkin is rich in beta-carotene, a plant compound that the body converts into vitamin A. This nutrient plays a vital role in maintaining healthy vision, supporting immune function, and promoting skin health, making pumpkin an excellent addition to your diet.

You can also enjoy this other great soup recipe:

• Cream of Spinach Soup (Iron-Rich and Healthy)

Ingredient Spotlight!

~ Black Pepper~

Black pepper (piper nigrum) is the dried unripe fruit (peppercorns) of the flowering vine which belongs to the Piperaceae family. It is generally used as a spice or seasoning.

Some benefits of consuming black pepper include its purported anti-inflammatory properties and possible benefits for high blood sugar and cholesterol.

Black pepper is also denoted to be able to have benefits for the brain and possibly cancer-fighting properties.

To good health!