Pumpkin is a superfood that’s rich in vitamin A and adding it to soup makes for a hearty dish that will help you stay warm on a cold day.

For a delicious, feel-good dish, make a batch of creamy pumpkin, saffron and orange soup with savory and crunchy toasted seeds!

Health benefits of vitamin A-rich pumpkin

Did you know that pumpkin is scientifically a fruit even though it’s considered a vegetable because it contains seeds? Nutritionally, this orange superfood is more similar to veggies than fruits.

Pumpkin has an amazing nutrient profile. A cup of cooked pumpkin (245 grams) contains 49 calories, 0.2 grams of fat, two grams of protein, three grams of fiber and 12 grams of carbs.

The same serving also contains the following vitamins and minerals:

• Vitamin A – 245 percent of the Reference Daily Intake (RDI)
• Vitamin C – 19 percent of the RDI
• Potassium – 16 percent of the RDI
• Copper – 11 percent of the RDI
• Manganese – 11 percent of the RDI
• Vitamin B2 – 11 percent of the RDI
• Vitamin E – 10 percent of the RDI
• Iron– 8 percent of the RDI

A cup of cooked pumpkin also contains small amounts of folate, magnesium, phosphorus, zinc, and several B vitamins.

Pumpkin is also full of beta-carotene, a carotenoid that the body turns into vitamin A. Research suggests that vitamin A strengthens your immune system and prevents infections.

Pumpkin is also chock-full of vitamin C that helps boost white blood cell production, helps immune cells work more effectively and makes your wounds heal faster. Pumpkin is also rich in vitamin E, iron and folate that also promotes immune system health and skin health.

Stay warm and cozy with pumpkin, saffron and orange soup with toasted seeds

This creamy pumpkin soup is tasty and comforting. It combines the distinctive earthy flavor of saffron and fresh, tangy orange zest. Pumpkin adds a natural sweetness to the soup and its vitamin A and vitamin C content help boost eye health.

The fiber in pumpkin also boosts digestive health and regulates blood sugar levels while beta-carotene has anti-inflammatory properties and skin-rejuvenating benefits.

Ingredients for 4-6 servings:

• 2 1/2 lb. of pumpkin or butternut squash, peeled and seeds removed (cut the flesh into 1 1/4-inch pieces.)
• 1 quart of homemade vegetable stock
• 3/4 cup of creme fraiche
• 1/4 cup of (5 grams) cilantro leaves
• 1/4 cups of olive oil
• 2 onions, sliced into 1 1/4-inch wedges
• 2 tablespoons of rose harissa
• 1/4 teaspoon of saffron threads
• 1 orange, finely zested to get a teaspoon of zest
• Salt and black pepper to taste

Toasted pumpkin seeds

Ingredients:

• Mounded 1/2 cup of pumpkin seeds
• 2 teaspoons of maple syrup
• 1/4 teaspoon of crushed red pepper flakes

Preparation:

1. Preheat the oven to 375 F.
2. Combine the ingredients for the toasted pumpkin seeds in a small bowl, then add 1/4 teaspoon of salt. Mix well, then spread the seeds onto a small parchment-lined baking sheet. Toast for 15 minutes or until the seeds have popped and they start to brown. Set the seeds aside to cool and carefully break up any clumps into bite-sized pieces.
3. Increase the oven temperature to 450 F.
4. In a large bowl, combine the oil, onions and pumpkin. Add 3/4 teaspoon of salt and a bit of pepper. Mix well and transfer to a large parchment-lined baking sheet.
5. Roast the pumpkin and onion mixture for 25 minutes or until everything is soft and caramelized. Remove from the oven and set aside to cool.
6. Pour the vegetable stock into a stockpot with the harissa, orange zest, saffron, 1/2 teaspoon of salt and a bit of pepper.
7. Bring the stock to a boil over high heat. When it’s boiling, carefully add the roasted pumpkin and onions with oil from the sheet pan into the stockpot. Stir well, then lower the heat to medium and simmer for five minutes.
8. Remove the stockpot from the heat and stir in the creme fraiche. Use an immersion blender and blitz until the soup is completely smooth. Alternatively, transfer the soup to a countertop blender and process until smooth.
9. Serve each portion of soup with a sprinkle of toasted pumpkin seeds and cilantro.

Pumpkins and oranges are incredible superfoods when eaten on their own, but combining them in a hearty soup produces a vitamin-rich dish that will warm you up on cold nights.

Sources:

MindBodyGreen.com

Healthline.com