The light pumpkin soup made with water without cream and without potatoes is delicate and light.
It is a tasty and healthy side dish.
It is also a versatile base for many preparations.
Without potatoes and lactose-free it is perfect in case of intolerances and suitable for most diets.
I prepare the soup in multiple portions to have a convenient supply in the freezer ready for my recipes.
PUMPKIN AND DIABETES
glycemic index pumpkin of any type GI 75.
Besides 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 I eat pumpkin? This is a question you should ask your diabetologist.
Can people with diabetes eat pumpkin? Follow your dietary plan; ours includes it.
Having said that, here are my personal notes on the topic.
Usually, in case of hyperglycemia, prediabetes and type 2 diabetes pumpkin can be consumed without exceeding portion sizes.
The light pumpkin soup lets you use pumpkin without exceeding portions because the pulp is diluted with water.
- Difficulty: Easy
- Cost: Budget-friendly
- Preparation time: 20 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop, Boiling
- Cuisine: Italian
Ingredients
- pumpkin (pulp)
- as needed water
- 1 vegetable bouillon cube (homemade, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (to finish (raw))
Suggested tools
- Knife
- Cutting board
- Immersion blender
Preparation
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the peel and the seeds.Sometimes, for convenience, I buy the pumpkin already cleaned – just the pulp – in a tray.
Cut the pulp into pieces, dice or cubes: the smaller they are the faster they will cook.
Place the pulp in a saucepan and cover with water so it is just covered.
Bring to a boil and cook over low heat for about 5 minutes until the pulp becomes tender.With the heat off, add a vegetable bouillon cube [optional] and stir until it dissolves into the pumpkin.
Adjust salt and grind the pepper.Blend with an immersion blender directly in the saucepan until you obtain a smooth, velvety consistency.
Your light pumpkin soup is ready.
Serve and finish with a drizzle of extra virgin olive oil to enjoy it at its best.
Enjoy!
Alternatively, you can roast the pumpkin in the oven.
Cut the pulp into slices not too thick.
Line a baking tray with parchment paper.
Arrange the pumpkin slices in a single layer without overlapping.Preheat the oven.
Bake in a convection oven at 356°F for about 20 minutes.Put into the blender:
– the cooked pulp;
– a pinch of salt;
– a pinch of pepper;
and blend until you obtain a puree.The pumpkin soup without cream and without potatoes is a natural, healthy and versatile base ingredient to cook with and to flavor dishes.
It is perfect as a base and ingredient for many recipes based on vegetables, legumes but also meat and fish:
– sauces, dressings and condiments;
– soups, pasta or risottos;
– couscous, fregola or paella;
– appetizers, first and second courses;
– soups;
– baked preparations from bread to focaccia and even sweets.Also:
– it adds creaminess and flavor lightly in place of béchamel for baked pasta dishes, lasagna, cannelloni;
– sauce for crepes, flatbreads, wraps;
– spread for bruschette, crostini and canapés;
– topping for pizza or focaccia added raw after baking.Browse the collection of light and tasty pumpkin recipes.
Storage, tips and variations
Keep the light pumpkin soup in the refrigerator for 2-3 days.
You can also store the light pumpkin soup in the freezer.
Wait for it to cool completely, portion it into airtight containers and freeze it.
Recommended quantities:
– 2 ladles, about 7 oz (200 g);
– 1 ladle, about 3.5 oz (100 g);
– ice cube trays, about 1 oz (30 g) to be used as vegetable bouillon cubes and flavoring.
After thawing it will become watery but simply bring it back to a boil to restore its consistency.
Flavor with spices and aromatic herbs: pepper, parsley, rosemary or sage.
Add a little ricotta or Greek yogurt to add creaminess.
FAQ (Questions and Answers)
Pumpkin and diabetes
glycemic index pumpkin of any type GI 75.
Besides 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 I eat pumpkin? This is a question you should ask your diabetologist.
Can people with diabetes eat pumpkin? Follow your dietary plan; ours includes it.
Having said that, here are my personal notes on the subject.
Usually, in case of hyperglycemia, prediabetes and type 2 diabetes pumpkin can be consumed without exceeding portion sizes.Why does the soup become watery after thawing?
The water separates during freezing; simply bring it to a boil to restore the consistency.
