The light pumpkin velouté prepared with water without cream and without potatoes is delicate and light.
It is a healthy and tasty side dish.
It’s also a versatile base for many preparations.
Without potatoes and lactose-free, it’s perfect for those with intolerances and suitable for most diets.
I prepare the velouté in multiple portions to have a convenient stock to freeze in different formats ready for my recipes.
PUMPKIN AND DIABETES
Pumpkin glycemic index: all types of pumpkin GI 75.
Apart from the glycemic index, it is important to consider the glycemic load, which is determined by the amount of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin? – Follow your dietary plan, ours allows it.
Usually, in cases of hyperglycemia, prediabetes, and type 2 diabetes, pumpkin can be consumed without exceeding portions.
The light pumpkin velouté allows you to use pumpkin without exceeding in quantity because the pulp is diluted with water.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2People
- Cooking methods: Stovetop, Boiling
- Cuisine: Italian
Ingredients
- pumpkin (pulp)
- to taste water
- 1 broth cube (homemade vegetable [optional])
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- Knife
- Cutting Board
- Immersion Blender
Preparation
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the peel and seeds.Sometimes, for convenience, I buy the pumpkin already cleaned – only pulp – in a tray.
Cut the pulp into pieces, cubes, or small dice: the smaller they are, the faster they will cook.
Place the pulp in a saucepan and cover with water.
Bring to a boil and cook on low heat for about 5 minutes until the pulp becomes tender.Turn off the heat, add a vegetable broth cube – optional – and stir until it dissolves among the pumpkin.
Adjust with salt and grind the pepper.Blend with an immersion blender directly in the saucepan until you get a smooth and velvety consistency.
Your light pumpkin velouté is ready.
Serve and finish with a drizzle of raw olive oil to enjoy it at its best.
Enjoy your meal!
Alternatively, you can bake the pumpkin.
Cut the pumpkin into not too thick slices.
Remove the peel and seeds.Line a baking tray with parchment paper.
Place the pumpkin slices in a single layer, without overlapping.Preheat the oven.
Bake in a ventilated oven at 356°F (180°C) for about 20 minutes.Place in the mixer:
– the cooked pulp;
– a pinch of salt;
– a pinch of pepper;
and blend until obtaining a puree.It’s also a versatile base for many preparations:
– first courses and risottos;
– soups and broths;
– vegetable, legume, meat, or fish-based sauces, gravies, and condiments;
– baked preparations from bread to focaccia and even desserts.Browse the collection:
– Recipes with light and tasty pumpkin.Furthermore:
– it gives creaminess and taste with lightness instead of béchamel in lasagna, cannelloni or baked pasta;
– sauce for crepes, flatbreads, wraps;
– spread for bruschetta, crostini, and canapés;
– topping for pizza or focaccia raw after baking.
Storage, Tips, and Variations
Store the light pumpkin velouté in the fridge for 2-3 days.
Store the light pumpkin velouté in the freezer.
Wait until it cools completely and portion into airtight containers, recommended quantities:
– 2 ladles, about 200 g;
– 1 ladle, about 100 g;
– ice cube trays, about 30 g to use as vegetable broth and seasoning;
and freeze.
After thawing, it will be watery, but just bring it back to a boil to restore its consistency.
Add parsley, rosemary, or sage for fragrance.
Add a bit of Greek yogurt for creaminess.
FAQ (Questions and Answers)
Can people with diabetes eat pumpkin?
PUMPKIN AND DIABETES
Pumpkin glycemic index: all types of pumpkin GI 75.
Apart from the glycemic index, it is important to consider the glycemic load, which is determined by the amount of food consumed.
Pumpkin has a high glycemic index but a low glycemic load.
Can people with diabetes eat pumpkin? – Follow your dietary plan, ours allows it.
Usually, in cases of hyperglycemia, prediabetes, and type 2 diabetes, pumpkin can be consumed without exceeding portions.Why is the velouté watery after thawing?
The water separates during freezing, just bring it back to a boil to restore its consistency.
