Pumpkin with Potato Soup Recipe for Comfort, Nutrition, and Health

Simple and Delicious Pumpkin with Potato Soup Recipe

Ingredients:

• About 500 g pumpkin, peeled and chopped

• 1 large potato, peeled and chopped

• About 500 ml water

• 1 onion, chopped

• 3 garlic cloves, minced

• 200 ml cooking cream

• 1 teaspoon Vegeta seasoning (vegetable seasoning)

• Salt, to taste

• Pepper, to taste

Preparation:

1. Wash, peel, and clean the pumpkin and potato, then cut both into small cubes. Chop onion and mince garlic.

2. Place all vegetables in a pot and cover with cold salted water just enough to cover the veggies.

3. Bring to a boil, then reduce heat to a gentle simmer. Cook until the pumpkin and potatoes are tender, about 15-20 minutes.

4. Using an immersion blender or countertop blender in batches, puree the soup until it is smooth and creamy.

5. Return the soup to low heat, add cooking cream, Vegeta seasoning, salt, and pepper. Stir well and warm for a few minutes but avoid boiling.

6. Adjust the seasoning as needed and serve hot, optionally garnished with fresh herbs or a drizzle of olive oil.

Nutritional and Health Benefits:

Low in Calories and Fat:
This pumpkin and potato soup is naturally low in calories (around 120-150 kcal per serving) and contains minimal fat while still offering a creamy texture, making it a great option for those monitoring their calorie intake.

Rich in Vitamins and Minerals:

• Pumpkin is a powerhouse of vitamin A (beta-carotene), aiding vision, skin health, and immunity.

• It also provides vitamin C-an antioxidant that supports the immune system and minerals like potassium and magnesium.

• Potatoes add vitamin B6, which supports metabolism and brain health, and potassium that helps regulate blood pressure.

High in Fiber:
Both pumpkin and potatoes provide dietary fibre, which promotes good digestion, helps maintain healthy cholesterol levels, and supports satiety for weight control.

Carotenoids for Eye Health:
Pumpkin is rich in carotenoids, important antioxidants found in several forms. It contains four different types of antioxidants: alpha-carotene, beta-carotene, lutein, and zeaxanthin. The first two are converted by the body into vitamin A, essential for skin and immune health. Lutein and zeaxanthin play a crucial role in supporting eye health and protecting against serious conditions such as cataracts and age-related macular degeneration.

Immune and Anti-inflammatory Support:
Garlic and onion offer natural antimicrobial and anti-inflammatory compounds that enhance immune function and may reduce inflammation.

Comforting and Digestive Friendly:
This soup is gentle on the stomach, making it suitable for sensitive digestive systems and those recovering from illness.

Variations and Serving Suggestions:

• For a vegan version, substitute cooking cream with coconut cream or almond milk.

• Add roasted pumpkin seeds on top for a crunchy texture and extra nutrients.

• Include warming spices such as nutmeg, cinnamon, or ginger for enhanced flavour and health benefits.

• Pair the soup with rustic bread or a light salad for a complete meal.

Why This Recipe Works:

This pumpkin with potato soup recipe draws from traditional ingredients and flavours, emphasizing balance between nutrition and comfort. The inclusion of Vegeta seasoning adds a unique savoury depth that mirrors. This soup is not only delicious but also nourishing, making it ideal for a healthy lifestyle or transitional season menus.

Savor every warm spoonful of this delightful soup, enriched with nature’s best flavours and nutrients. Whether served as a starter or a light meal, it’s a dish that brings wholesome goodness and cozy comfort to your table.