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:
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!


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