The light pumpkin velouté prepared 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 velouté in multiple portions to have a handy supply in the freezer ready for my recipes.
The light pumpkin velouté allows you to use pumpkin without overdoing portions because the flesh is diluted with water.
- Difficulty: Easy
- Cost: Inexpensive
- Preparation time: 20 Minutes
- Cooking time: 5 Minutes
- Portions: 2 Servings
- Cooking methods: Stovetop, Boiling
- Cuisine: Italian
Ingredients
- pumpkin (flesh)
- as needed water
- 1 bouillon cube (vegetable, homemade, optional)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- 1 drizzle extra virgin olive oil (to drizzle)
Suggested tools
- Knife
- Cutting board
- Immersion blender
Preparation
Wash the pumpkin.
Cut the pumpkin into slices.
Remove the skin and seeds.Sometimes, for convenience, I buy pumpkin already cleaned – just the flesh – in a tray.
Cut the flesh into pieces, dice, or cubes: the smaller they are, the faster they will cook.
Put the flesh into a saucepan and cover with water to just cover the pumpkin.
Bring to a boil and simmer over low heat for about 5 minutes until the flesh 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 and velvety consistency.
Your light pumpkin velouté is ready.
Serve and finish with a drizzle of extra virgin olive oil to enjoy it at its best.
Enjoy your meal!
Alternatively, you can roast the pumpkin in the oven.
Cut the flesh into slices not too thick.
Line a baking sheet 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 in the blender:
– the cooked flesh;
– a pinch of salt;
– a pinch of pepper;
and blend until you obtain a puree.The pumpkin velouté without cream and without potatoes is a natural, healthy and versatile base ingredient to cook with and 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 desserts.Also:
– it adds creaminess and flavor with lightness in place of béchamel for baked pasta, lasagna, cannelloni;
– sauce for crepes, flatbreads, wraps;
– spread for bruschetta, crostini and canapés;
– topping for pizza or focaccia added raw after baking.Browse the collection of light and enticing pumpkin recipes.
Storage, tips and variations
Store the light pumpkin velouté in the refrigerator for 2-3 days.
Store the light pumpkin velouté in the freezer.
Wait for it to cool completely, portion it into airtight containers and freeze.
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) pieces to use as a vegetable bouillon cube and flavoring.
After thawing it may appear watery but simply bring it back to a boil to restore its consistency.
Season with spices and aromatic herbs: pepper, parsley, rosemary or sage.
Add a little ricotta or Greek yogurt to give creaminess.
FAQ (Questions and Answers)
Pumpkin and diabetes
glycemic index pumpkin of any kind 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? That is a question you should ask your diabetologist.
People with diabetes can eat pumpkin? Follow your meal plan; ours includes it.
That said, here are my personal notes on the subject.
Usually, in cases of hyperglycemia, pre-diabetes and type 2 diabetes pumpkin can be consumed without excess in portion sizes.Why does the velouté become watery after thawing?
Water separates during freezing; simply bring it back to a boil to restore its consistency.
