The light pumpkin velouté prepared with water without cream and without potatoes is delicate and light.
It is a good 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 velouté in multiple portions to have a convenient supply in the freezer ready for my recipes.
PUMPKIN AND DIABETES
glycemic index of any type of pumpkin IG 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 low glycemic load.
Can I eat pumpkin? It’s a question you should ask your diabetologist.
Can people with diabetes eat pumpkin? Follow your dietary plan, ours includes it.
That said, I leave you my personal notes on the subject.
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 portions because the pulp is diluted with water.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 20 Minutes
- Portions: 2 People
- Cooking methods: Stovetop, Boiling
- Cuisine: Italian
Ingredients
- pumpkin (pulp)
- as needed 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.
Slice the pumpkin.
Remove the skin and seeds.Sometimes, for convenience, I buy the pumpkin already cleaned – only pulp – in a tray.
Cut the pulp into pieces or 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 is tender.Off the heat, add a vegetable stock cube [optional] and stir until dissolved among the pumpkin.
Adjust salt and grind the pepper.Blend with an immersion blender directly in the saucepan until smooth and velvety.
Your light pumpkin velouté is ready.
Plate and finish with a drizzle of extra virgin olive oil raw to enjoy it at its best.
Enjoy your meal!
Alternatively, you can bake the pumpkin.
Cut the pulp into not too thick slices.
Line a baking tray with parchment paper.
Arrange the pumpkin slices in a single layer, without overlapping.Preheat the oven.
Bake in a fan oven at 356°F for about 20 minutes.Place in the mixer:
– the cooked pulp;
– a pinch of salt;
– a pinch of pepper;
and blend until a puree is obtained.The pumpkin velouté without cream and potatoes is a natural, healthy, and versatile base ingredient for cooking and flavoring.
It is perfect as a base and ingredient for many recipes based on vegetables, legumes but also meat and fish:
– sauces, dressings, and seasonings;
– soups, pasta or risottos;
– couscous, fregola or paella;
– appetizers, first and second courses;
– soups;
– baked preparations from bread to focaccia and even sweets.Additionally:
– it adds creaminess and flavor with lightness instead of béchamel in baked pasta, lasagna, cannelloni;
– sauce for crepes, piadinas, wraps;
– spreadable for bruschetta, croutons, and canapés;
– topping for pizza or focaccia raw after baking.Browse the collection of light and delicious pumpkin recipes.
Storage, Tips and Variations
Store light pumpkin velouté in the fridge for 2-3 days.
Store light pumpkin velouté in the freezer.
Wait for it to cool completely, divide into airtight containers, and freeze.
Recommended quantities:
– 2 ladles, about 7 oz;
– 1 ladle, about 3.5 oz;
– ice cube molds, about 1 oz to be used as vegetable cubes and flavorings.
After defrosting, it will be watery but just bring it back to a boil to thicken it up.
Season with spices and herbs: pepper, parsley, rosemary, or sage.
Add a bit of ricotta or Greek yogurt to make it creamy.
FAQ (Frequently Asked Questions)
Pumpkin and Diabetes
Glycemic index of any type of pumpkin IG 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 low glycemic load.
Can I eat pumpkin? It’s a question you should ask your diabetologist.
Can people with diabetes eat pumpkin? Follow your dietary plan, ours includes it.
That said, I leave you my personal notes on the subject.
Usually, in cases of hyperglycemia, prediabetes, and type 2 diabetes, pumpkin can be consumed without exceeding portions.Why does the velouté appear watery after defrosting?
The water separates during freezing, just bring it back to a boil to thicken it up.
