There is something about pumpkin that steals my heart and my taste buds. Maybe it is its unpredictable delightful addition to savory creations. Or the fact that it faces the stigma of only being useful in predictable thanksgiving pies (which don’t get me wrong, are delicious!). But I think the real reason is that #1 pumpkin is shockingly healthy and #2 canned pumpkin is extremely easy to use, pre-prepared, and reasonably priced (especially right after Thanksgiving – word to the wise and fellow pumpkin obsessed: stock up then!)
Despite the fact that I have had friends and roommates nearly ban me from cooking with pumpkin for a period of time (I’ll be the first to admit, I go through obsessive phases with pumpkin), no one who really knows nutrition can deny what a superfood pumpkin is! The blogger of superskinnyme blog agrees http://www.superskinnyme.com/superfood-pumpkin.html.
I feel so strongly about pumpkin… that I willingly dressed as the superfood to promote wellness. In public. In the most populated part of my university. During the university union hour. That’s when I knew I was committed to nutrition.
So why’s pumpkin so great…
- Only 49 calories in 1 cup!
- 3 grams of fiber and 3 grams of protein (keeps ya full, and fit!)
- Over 200% of daily vitamin eye requirement (hello beautiful healthy eyes!)
- Lots of beta carotene (which may prevent cancer, and promote wrinkle free skin)
- More potassium than a banana
Enough blabber about my love of pumpkin, I think it is now clear why I chose this weeks recipe from Organic Wine Journal. Added bonus, its by the lovely registered dietitian Jess Cording (her blog http://keepingitrealfood.com/about/… amazing)
Pumpkin Black Bean Soup
- 1 tbsp olive oil
- 2-3 cloves garlic, minced
- 1 15-oz can black beans (low sodium=bueno)
- 1 15-oz can canned pumpkin
- 1 15-oz can diced or stewed tomatoes
- 2 c water
- chili powder
- red pepper flakes
- In a large pot, sauté garlic in olive oil on medium heat.
- Add beans, pumpkin, and tomato, then spices.
- Add water and stir well.
- Simmer for about an hour, stirring occasionally. You’re welcome to use an immersion blender to puree the soup, but why make it more complicated?
Post Cooking Wisdom:
- Warning, this can get real spicy, real quick. I used 1/4 teaspoon of each spice… and both my eyes and nose were running.
- If you do make it too spicy #1 rejoice that you’re clearing your sinuses #2 cool it off with a little dollop of plain green yogurt (a great healthy sour cream swap!)
- Avocado on top… always a delightful addition
- Cornbread would be a delightful addition to make this a full meal
- Double the recipe! This is so delicious you’re going to be wanting leftovers at hand to enjoy the next day.
Recipe #2: Zucchini Crust Pizza from http://www.toptenlook.com/2013/08/zucchini-crust-pizza.html