Pumpkins are not just for Halloween!

[avatar user=”doller” size=”thumbnail” align=”left” link=”http://www.acppps.org/who-we-are/denisse-oller”]By: Denisse Oller[/avatar]

Pumpkins are not just for Halloween!

October is synonymous with fall foliage, Halloween, and of course, pumpkins! For many, pumpkins are an ornament of the autumnal season. Did you know that pumpkin has more Vitamin A than carrot? It is an excellent source of fiber and potassium, low in calories, and extraordinarily versatile. As a child, my mom delighted us with pumpkin fritters … if we behaved well. As an adult, I prepare it in cakes, puddings, lasagna, health bars, chilis, risotto, as an unexpected vegetarian topping for pizza, even in ice cream … and of course, a rich and nutritious pumpkin soup is always part of my repertoire. This version is healthy, creamy, delicious, and super easy.  Try it today and let me know what you think.




1 tablespoon canola oil

1 medium size Spanish onion, chopped

1 carrot, peeled and chopped

2 garlic cloves, peeled and finely chopped

1 tsp. grated ginger

4 cups chicken broth (or vegetable stock for a vegetarian soup)

2 lbs. fresh pumpkin or 2 cans (15 oz.) pumpkin purée

Salt and pepper (to taste)

Toasted pumpkin seeds (for garnish)


  1. Pour oil into a casserole over medium heat and then add the onion.
  1. Cook without browning, 3 to 4 minutes.
  1. Add garlic, carrot, ginger and pumpkin and cook another 2 to 3 minutes.
  1. Pour in the chicken broth and season with salt and pepper.
  1. Cook covered with lid over medium heat for 30 minutes.
  1. Remove from heat and cool.
  1. Place in blender (in portions) and blend until creamy. Adjust salt and pepper to taste.
  1. Pour into bowls and garnish with toasted seeds.