Know Your Ingredient: Pumpkin
Bhavya Pande
Pumpkin is packed with vitamins and minerals such as vitamin A, vitamin C, vitamin B2, vitamin E, iron, potassium, copper and manganese. It has a low-calorie count and high antioxidant content.
Here’s a recipe for pumpkin soup. Hope you enjoy it!
Preparation time: 20 minutes
Serves: 4 people
Ingredients:
250 gms pumpkin
Sliced onions- 1 cup
Olive oil- 3 tbsp
Water- 3 cups
Bay leaf-2
Star anise-2
Cumin/Jeera- ½ tsp
Turmeric powder- 1 tsp
Black pepper powder- 1 tsp
Garam masala- ¼ tsp (optional)
Nutmeg powder- ¼ tsp
Salt to taste
Grated cottage cheese/paneer- ¼ cup
Fresh parsley- few sprigs
Pumpkin seeds- 2-3 tbsp
Roasted walnuts- 6-8 (optional)
Procedure:
- Keep all the ingredients ready.
- Chop pumpkin into medium sized cubes.
- Heat oil in a wok. Add bay leaf, star anise, cumin, and sliced onions to it.
- Sauté onions till they are caramelised or turn golden brown.
- Add Pumpkin, turmeric powder, garam masala and water. Cook till the pumpkin is tender.
- Blend everything in a mixer to make a puree.
- Transfer the puree to the wok and heat it again. Add more water if needed to adjust the consistency. Add pepper powder, nutmeg powder, salt and give it a good stir.
- Remove from heat, transfer to soup bowls and garnish with grated cottage cheese, parsley, pumpkin seeds and roasted walnuts. Enjoy hot with toasted bread or steamed rice.
Choose Healthy. Stay Healthy!