3 Delicious and healthy pumpkin recipes

What comes to your mind every time you see a pumpkin? This fruit, which is synonymous with Halloween celebrations, also contains a lot of good nutrition for the body, which is a shame if you miss it. Come on, try the following delicious and healthy pumpkin creations!

The nutritional content of pumpkin

Before heading to the recipe, you should first know the various benefits of pumpkin that are useful for health.

Apart from its delicious taste, pumpkin is rich in beta carotene which later turns into vitamin A in the body. Vitamin A functions to maintain eye health and increase body immunity which helps fight disease-causing infections.

For those of you who are looking to lose weight, pumpkin can be the right food. One serving of pumpkin, about 250 grams, contains only 50 calories. The water content which reaches 94% will also provide a longer full effect.

Healthy and delicious pumpkin recipes

Even though it tends to be sweet, pumpkin can also be processed into a savory dish. Here are some mouthwatering pumpkin recipes.

1. Pumpkin soup

Source: Connoisseurus Veg

Soups are best eaten when it's cold or when you're not feeling well. This food can also be made from a variety of food ingredients. One of them is making soup from pumpkin.

The addition of croutons from whole wheat bread to the side of the pumpkin soup also makes this recipe even more nutrient-rich. Wheat bread itself is included in a type of complex carbohydrate, so the fiber content is also higher.

Materials needed:

• 2 tbsp olive oil
• 1 onion, roughly chopped
• 1 kg pumpkin, diced
• 700 ml of vegetable stock or chicken stock
• 150 ml heavy cream or plain milk
• Salt and pepper to taste

Croutons ingredients:

• 2 tbsp olive oil
• 4 pieces of whole wheat bread, remove the edges

How to make:

1. Heat the olive oil in a large saucepan, add the chopped onions, saute the onions until they become translucent.
2. Add the pumpkin chunks, saute for 10 minutes until the pumpkin softens and turns golden color.
3. Enter the broth, stir briefly, add salt and pepper. Boil until the squash is tender.
4. Add cream or milk, stir until combined, cook until boiling. After that, crush the pumpkin with a hand blender or you can use an ordinary blender until soft. Correct the taste and serve in a bowl.

How to make croutons:

1. Cut the whole wheat bread into cubes.
2. Heat the olive oil, then add the bread and bake until crispy. Serve together with soup.

2. Pumpkin clear vegetables

Source: Cookpad

Similar to the usual clear vegetable recipe, the difference is that you only need to add a slice of pumpkin.

Through this dish, you will also get nutrition from spinach, which is known to contain magnesium to keep blood pressure stable.

Materials needed:

• 300 grams of pumpkin, cut into cubes
• 1 bunch of spinach
• 3 cloves of garlic
• 3 spring onions
• Salt, sugar and pepper to taste
• 700 ml of water
• Corn, if you like

How to make:

1. Wash the pumpkin and spinach thoroughly, set aside.
2. Slice onion and garlic, set aside.
3. Boil water in a saucepan until it boils, add the squash and corn chunks, boil for a while.
4. Add the onion and garlic, stir briefly and boil again until the pumpkin and corn are tender.
5. Add spinach, add salt, sugar and pepper according to taste. Cook until spinach is wilted, taste correction.
6. Vegetables are ready to be served.

3. Pumpkin mud cake

Source: Delicious Serving

Who doesn't know mud cake? This one sweet snack is usually made from potatoes. But, pumpkin mud cake is equally delicious, you know, here is the recipe for making it.

Materials needed:

• 300 grams of pumpkin, steam and puree.
• 300 grams of wheat flour
• 200 grams of sugar
• 3 eggs
• 550 ml coconut milk or fresh milk
• Salt to taste
• 1 teaspoon vanilla
• 75 grams of margarine, melt
• Raisins for toppings

How to make:

1. Beat eggs, sugar, vanilla, and salt until blended. Add the flour a little at a time and mix until combined.
2. Enter the mashed pumpkin, stir again.
3. Add the melted margarine, pour the coconut milk slowly while continuing to stir the dough.
4. After the dough is evenly mixed, strain the dough to make it smoother.
5. Heat the pan using a little margarine, then pour the mixture. When the dough is half cooked, add the raisins on top. Cook again until cooked.
6. If you don't have a special mold, you can also use Teflon. Pour the dough with a large spoon and do the same as the previous step.
7. Mud cake ready to serve.

Not only the three recipes above, you can also vary pumpkin into many other menus.

Good luck with the pumpkin recipe!

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