Pumpkin is rich in vitamin C, flavonoids, and vitamin A. It also contains dietary fibers, folic acid, and minerals such as calcium and potassium. It is noted that the consumption of dietary fibers is associated with numerous health benefits, such as the reduction of blood cholesterol levels, good blood sugar regulation, and good gastrointestinal function.

A very tasty recipe to incorporate pumpkin into your diet is pumpkin soup, which you can enjoy as a dinner or as an appetizer at a Halloween Party! Pumpkin soup is a complete meal that contains high biological value protein (milk, cottage cheese), cereals (whole grain rusks), vegetables (pumpkin, carrot), while its fat content is low. For a vegetarian or fasting version, you can choose plant-based milk!

Ingredients for ~ 6 servings (220ml/serving)

• 800 g peeled pumpkin, cut into small pieces (steamed or raw)
• 2 carrots, cut into medium pieces (150 g)
• 1 dry onion
• 1/2 cup water at the beginning, then 1/2 cup, and 1 cup in the blender, depending on the desired texture
• 2.5 cups cow's milk, 1.5% fat
• 2 tsp freshly grated ginger
• 2 tsp curry
• 1/2 tsp nutmeg (optional)

For serving:

• 6 tbsp extra virgin olive oil
• 6 whole grain rusks without added salt or 6 toasted slices of bread
• 6 tbsp cottage cheese or 6 tbsp strained 2% yogurt
• nutmeg, black pepper, salt

Steps

1. In a large pot, heat the water and add the onion, ginger, curry, and nutmeg. Sauté for 2 minutes and then add the pumpkin and carrots, stirring over high heat for another 3 minutes. 
2. Then add the water and milk, and when it comes to a boil, lower the heat. When the pumpkin and carrots have softened completely, remove the pot from the heat. Gradually puree the ingredients in the blender and, if any broth remains, keep it in a bowl. 
3. Strain the puree through a sieve and then transfer it back to the pot. If the soup is too thick, add a little broth and let it come to a boil. If it is too thin, let it boil until it reaches the desired consistency. 
4. Add salt and pepper according to your taste preferences. 
5. Finally, serve in individual bowls, adding 1 tsp raw olive oil and garnishing with pieces of rusk, bread, cottage cheese, or yogurt.

Remember that it can be kept in the refrigerator for up to 3 days.