Vegan

Plant Based

Dairy Soy & Grain Free

Organic Ingredients

For The Love of Pumpkins!

December 10, 2021

Pumpkin- the ultimate poster child of fall. Carved pumpkins, pumpkin pies, pumpkin soups, pumpkin decorations. Though often confused for a vegetable, this winter squash is in fact, a fruit! Pumpkin is one of the most flavorful and versatile autumnal foods you can possibly find. And the best part? They’re everywhere! Exceptionally easy to grow at home or find in your closest grocery store, pumpkin should be a staple in everyone’s pantry.

So now that we’ve introduced our favorite fall fruit, let’s talk about its many health benefits and nutritious properties. Particularly high in Vitamin A and antioxidants, this fall squash is packed with other vitamins, minerals, and an above-average protein count. Here’s what we know about this low-calorie squash.

For every cup of cooked pumpkin, here’s what’s included:

  • Fiber: 3 grams
  • Manganese: 11% of the RDI
  • Iron: 8% of the RDI
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI
  • Vitamin E: 10% of the RDI
  • Carbs: 12 grams
  • Copper: 11% of the RDI
  • Vitamin B2: 11% of the RDI

(Information via healthline.com)

Soups

Pumpkin soup is a fall classic, but one that many have yet to make themselves! Because this dish requires no dairy, animal byproducts, gluten, or processed ingredients, we thought it would be a great one to share for our fellow vegans, and we credit this delicious recipe to lovingitvegan.com!

You’ll need:

  • 1 Tbsp coconut oil
  • 1 onion (chopped)
  • 2 cloves garlic (crushed)
  • 1 tsp ginger (minced or finely chopped)
  • 1 tsp thyme
  • 1/2 tsp cayenne pepper
  • 9 cups (2.2lb/1kg) pumpkin (peeled and cubed)
  • 1 14oz (400ml) can coconut cream
  • 1 and 1/2 cups (360ml) vegetable stock/broth
  • salt and pepper to taste
  • Start off by adding the coconut oil to a pot along with the chopped onion, garlic, and ginger. Stir in all ingredients and sauté.
  • Next, you’ll add in the spices; the thyme and cayenne pepper. Sauté this mix until the onions are softened. Enjoy the aromas already beginning to fill your home!
  • After a few minutes, pour the coconut cream and vegetable stock into the pot, stir, then slowly add the pumpkin and mix well. Bring everything to a boil.
  • Once it’s reached a boil, turn down the heat and simmer until the pumpkin is soft and cooked (this should take roughly 10 minutes).
  • This next step is crucial in attaining that soupy texture we all love so much. Use a blender to blend it smooth. If you have a blending wand, you can blend directly inside the pot. Otherwise, you can just use your regular blender though you may need to do a few rounds.
  • Serve with some pumpkin seeds on top and spice it up with a dash of salt, pepper, and cayenne for a little extra punch.
  • Serve hot and prepare to be wowed!

Of course, this is just one fantastic pumpkin recipe out of hundreds. Other favorites include Pumpkin Muffins, Pumpkin Curries, Pumpkin Pies (duh), and Pumpkin Tacos! The options are truly endless and will inspire your meals for the fall months to come. An economically friendly ingredient, pumpkin is a great filler for soups, curries, and stews. This fall, stock your home with all the fall necessities, including all your vegan favorites such as Elive Food’s Vegan Dipping sauces, Cauliflower Buns, and Premade Vegan Dressings to spice up any dish! Check us out at https://elivefood.com/ for more recipes, fall inspiration, and to order the best vegan products in Los Angeles! Family owned and operated, Elive Food is a boutique business with a mission for feeding Southern California the best plant-based food possible.