Celebrate Pumpkins!

    By: Jacqueline Gomes, RDN, MBA

    October 19th, 2018 

    When you think of pumpkins, what comes to mind? Most people associate pumpkins with jack-o-lanterns and Halloween, but why limit its potential to celebrate one day? There are so many fun uses for pumpkin that can be enjoyed for the entire harvest season.

    Jack-o-lanterns, Halloween décor, & pie are just some popular uses for pumpkin.  This year, spice things up! Learn more about pumpkin and try new ideas that will keep the seasonal celebrations healthy, fun and festive!

    Pumpkin is super rich in nutrients, especially Vitamins A & C!  Not only can pumpkin boost the value of any seasonal dish, its pulp can actually be used to make hair and face masks!  Combine pureed pumpkin with a touch of honey, milk, and finely chopped almonds to create an exfoliating face mask or use a mixture of it with coconut oil for a conditioning hair repair!

    Pumpkin is well-known for its appealing dessert dishes. However, try pumpkin in savory dishes as well, like this hearty soup! Perfect for a fall day.

     

    “Vegged-out” Pumpkin and Black Bean Soup

    This vegetarian soup is hearty enough to eat as a meal. Pumpkin blends in with the vegetables, black beans and broth to add extra nutrition and delicious flavor which creates a nourishing dish the entire family will enjoy.

    Prep: 15 minutes

    Cooking time: 20 Minutes

    Makes: 8 (1 cup) Servings

     

    Ingredients:

    • 1 tablespoon olive oil
    • 5 green onions (white and light green parts), thinly sliced (slice dark parts and set aside for later)
    • 1 red bell pepper, chopped
    • 3 cloves garlic, chopped
    • 1 1/2 teaspoons ground cumin
    • 1/2 teaspoon dried thyme
    • 2 cans (15 oz. each) black beans, rinsed and drained
    • 1 can (15 oz.) LIBBY’S® 100% Pure Pumpkin
    • 1 can (14.5 oz.) no-salt added diced tomatoes, undrained
    • 1 can (14 fl. oz.) vegetable broth
    • 1/2 cup water
    • 1/2 teaspoon salt or more to taste
    • 1/8 teaspoon cayenne pepper or more to taste

     

    Directions:

    1. HEAT oil in large saucepan over medium heat. Add white and light green parts of green onions, bell pepper and garlic; cook, stirring occasionally, for 4 to 5 minutes or until soft.
    2. Stir in cumin and thyme; cook, stirring occasionally, for 1 minute. Add beans, pumpkin, tomatoes and juice, broth and water; bring to a boil. Reduce heat to low; cook for 10 minutes.
    3. Stir in salt and cayenne pepper. Top each serving with dark green onion tops.

    Recipe by: Very Best Baking by Nestle®