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Pumpkin Soup

The unofficial soup of Africa and one of America's favorite Autumn season dishes!

By Lady SundayPublished 4 years ago 10 min read
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A Pumpkin patch of ripe and unripened pumpkins.

Where on Earth did pumpkins come from?

Pumpkins originated in the Americas and was one of the earliest exports to France. Seeds of the pumpkin, dating back to as early as 7000-5500 BC, have been found as far down south as Mexico. The Indians introduced the Pilgrim settlers to squash and pumpkin. They used the hallowed and dried shells of squash as bowls and storage containers. The Early British colonists of the 1700-1800's prepared it by scooping out the seeds and flesh, separating the seeds, and then cooking the seasoned flesh. After flavoring it with milk, spices, and honey, they would put the mixture back into the shells, place the tops back on, and bury them in the hot coals of a fire. When the blackened, cooked shells were removed from the flames and set to cool, the tops were removed and the insides consumed.

Traditionally eaten in the fall and winter months, the pumpkin is a type of winter squash of the Cucurbita family (along with squash and cucumbers) and symbolize the Autumn harvest season. The 'Pie Pumpkin' is what I usually use for my recipes. There is a variety of pumpkin here. Perhaps this fall, I will do a test with a few and follow-up with a blog on what I discover!

Across the world, pumpkin has been grown, with the only exception being Antarctica:

  • In Haiti, a spicy squash soup is traditionally served for the remembrance of Haitian independence, which was January 1 1804. Before then, It had been consumed by the French slave masters, but forbidden to the slaves.
  • In African cuisine, pumpkin soup is considered their unofficial soup. The East Indian Trading Company farmed the first pumpkin crops in Africa. During the early 1600's, they had found the tip of Africa a favorable stop on their routes and settled a port there. For the first exports of pumpkin, they used slaves from Malaysia to work the farms. The Malays brought their spices, and soon their cuisine incorporated spicy pumpkin soup into their culture.
  • Pumpkin beer, a product of the early European colonists that came to the America's, was made with fermented pumpkin, maple, hops and persimmons. Quite different from the pumpkin brews of today which typically don't use pumpkin anymore. Instead, these include the spices used to flavor traditional pumpkin dishes.

There are practically no ends to the ways we can use a pumpkin! The tradition of carving pumpkins with my sons is something I will never grow too old for. I don't think anyone gets too old to carve pumpkins for Jack O' Lanterns! Having the smaller kids separate the seeds from the fleshy pumpkin guts always gives them something productively messy to do. Newspaper leaves ink stains on little hands and clothes, so I suggest garbage bags (and even brown paper bags) as a better alternative than newspaper. Just cut along the side seams on each side and spread out. But either way, it's all going to be fun!

By chuttersnap on Unsplash

Roasted Pumpkin Seeds:

  1. The seeds of a pumpkin, seasoned with EVOO and salt (my preferences), roasted on a baking sheet, are healthy and pretty festive!
  2. Get the stringy flesh from the pumpkin off your seeds and rinse them. A coriander works best. At this stage, make sure the seeds are completely dry after you rinse them.
  3. Soak the seeds in salt water, for at least 8 to 48 hours. Yep! You get them wet again! But, this not only helps to improve flavor, this helps to deactivate the enzymes still stuck in the seeds that your stomach might find irritating. This also gives the roasted seeds that nice flavorful crunch when they get eaten later!
  4. After this soaking, once again use the coriander to rinse, and then completely dry the seeds.
  5. Coat each cup of seeds you make, with about one tablespoon of oil. I suggest EVOO, which I use for almost everything because it's heart healthier than the other oils, but it's really your choice! You can use melted butter, vegetable oil, or even canola oil.
  6. Season with salt, garlic, or cinnamon. You can also use sauces, like soy sauce, BBQ, or even powder seasonings, like McCormick seasonings, whatever you want!
  7. Spread in a single layer on a baking sheet.
  8. Roast them in a 350 degree oven for 15-20 mins. Shake the seeds, or flip them over, every couple minutes or so. You don't want them to burn on one side, or at all, so check on them every few minutes!
  9. When they are lightly toasted, or done enough for you, let them sit for about 10 minutes to cool. You don't want to burn your mouth or hands. We usually eat right off the pan! Package leftovers for later. Enjoy!

Pumpkin Soup

My recipe is no frills, but, I love this soup! I absolutely love the combination of garlic and pumpkin! Cooking with pumpkins and squash can be versatile and flavorful. Simply by adding brown sugar, honey, milk, cinnamon, or salt, cumin and cayenne pepper, it's easy to change the whole note of your pumpkin or squash dishes! Pumpkin has an earthy, nutty, warm taste to begin with. I love the savory tastes of fall food!

Don't get me wrong! I do enjoy sweeter ingredients that are added for the perfect dessert, or sweet side dish. Who hasn't added brown sugar, honey, and butter to half a roasted acorn squash? And who doesn't enjoy warm pumpkin pie? My seemingly plain pumpkin soup recipe is packed with flavor, but can be tweaked with complimentary spices, sugars, or an added cup of heavy cream. Whatever you choose, pumpkin makes a completely perfect comfort food for the cold days and bitter cold nights! Pumpkin pie, roasted squash, savory soup, sweet pumpkin bread, roasted seeds to snack on, and let's not forget pumpkin ice cream! The official harvest fruit of fall, going back thousands of years, pumpkin and squash really make the winter months worth looking forward to!

By Tôn Thất Phước Điền on Unsplash

My Pumpkin Soup Recipe

Ingredients:

2 cloves of garlic, sliced

1 medium onion, chopped

1 small pie pumpkin, cubed

1 acorn or butternut squash, cubed

1/2 cup of EVOO (Extra Virgin Olive Oil)

1 tablespoon salt

1 tablespoon pepper

1 can of pumpkin

3 cups of vegetable stock

Preparation:

  1. In a large stock-pot, sauté garlic and onions with 2 tablespoons EVOO, on low. You don't want to burn them, you just want them to sweat and release their flavor.
  2. Take your washed and dried pumpkin, if you decide to leave the skin on, and cut your pumpkin in half. Remove the goop and the seeds, set that aside for later.
  3. Cut your pumpkin into halves and then cubes. Do the same with the squash.
  4. Coat each in EVOO and season with salt and pepper. For the squash and pumpkin to roast evenly in the oven, try to make pretty even chunks. The bigger the pieces, the longer the roast time.
  5. Place on them on a baking sheet, and roast in 400 degree oven for 20-25 mins, or until skin can be pierced easily with a fork.
  6. Remove from oven and let sit until cool enough to handle, about 15-20 mins. Scoop the flesh off and add the flesh to the stock-pot.

If you remove the skins before roasting:

  1. In large bowl, coat the squash and pumpkin cubes in EVOO, then spread them on a baking sheet. Sprinkle with salt and pepper, for taste.
  2. Bake in 400 degree oven. Set timer for 15-20 mins, or until caramelized, a light brown, and tender.

While you wait for the pumpkin and squash to roast in the oven:

  1. Pour the vegetable broth and canned pumpkin into the stock-pot, stirring slowly to mix with the sautéed garlic and onions, bringing it all to a simmer.
  2. By now, the pumpkin and squash should be ready from roasting. Add them to the stock-pot and let soup simmer for about 20 mins. You could get super-festive and serve pumpkin soup in either fresh small pumpkin shells, or fresh squash shells! Season with salt and pepper to taste, garnish with paprika. Enjoy!

Health Benefits of Pumpkin

Looking up the health benefits and nutritional value of pumpkin, I found quite a lot of useful information. I compressed what I found most interesting and the links are found at the bottom. The Pumpkin Soup Recipe that I shared, was one I saw Martha Stewart make years ago, in 2005. I copied it down and saved the recipe. Later that week, I tweaked it for myself and the very first pot didn't last past lunch! My youngest son (who was 4 years old at the time and quite the little vegan) and I ate the whole thing it was so good! This recipe is my very own. It may seem complicated, but I assure you, that it's very simple and has few ingredients. The garlic seems strong while you prepare it, but it doesn't taste that way. Plus, the health benefits of garlic are amazing!

Information on pumpkin:

An uncut pumpkin can be stored in a cool dry place for at least 2 months.

One cup of pumpkin, cooked and mashed:

  • has more than the daily recommended intake of Vitamin A, which is needed for vision, and helps prevent degenerative eye disease.
  • contains Beta Carotene, which gives the vibrant orange color to fruits and vegetables. This antioxidant helps our bodies fight cancer. Beta Carotene is what our body changes to a form of Vitamin A, which also helps maintain skin, teeth, and bones. Carotenoids help prevent wrinkles. Since every 30 days we get a new layer of skin, that's an absolute MUST!
  • 49 calories per cup
  • contains 564 mg of potassium, which is great after a workout. Potassium helps balance the bodies electrolytes. A diet high in potassium is also linked with reduced stroke risk, prevention of losing bone minerals and preserving muscle mass.
  • has 2.7 grams of fiber per cup . A fiber rich diet helps people eat less and shed unhealthy fats quickly. A diet rich in fiber also helps lower the risk of heart disease in both men and women.
  • contains 11.5 mg of Vitamin C, which helps the immune system fight off colds. Vitamin C also helps the body absorb Iron. There is 1.4 mg of Iron in a cup of cooked pumpkin. Adding tomatoes and carrots to pumpkin dishes, will help the body hold onto the type of Iron pumpkin has in it.
  • contains 12 grams of Carbohydrates in a one cup serving
  • contains 1.8 grams of protein
  • is low in sodium with 2.5 mg. A low sodium diet helps reduce high blood pressure risk.
  • One cup of pumpkin puree can be used as a replacement for oils and butters in baking recipes. Perfect if you want to take bad fats out of your diet and help lower cholesterol.

Pumpkin seed oil (the oil actually in the seeds, not what you coat them in. Olive Oils also have good for you, cholesterol lowering compounds, which is why I prefer to use it.)

  • helps reduce LDL, the 'bad' cholesterol in our bodies and also helps the body produce serotonin, the chemical our brains make to uplift our mood. Perfect for the longer, dark nights of fall and winter.
  • contains 0.6 mg of Zinc, which helps male sexual health, like testosterone production, and helps to prevent prostate cancer in men.

References:

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About the Creator

Lady Sunday

I'm a self-publishing author of fiction and I love to research and write creative non-fiction.

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