Pumpkin - Crown
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Although people use pumpkin as a vegetable, it isn’t a true veggie. Due to its flesh and seeds, it is botanically a fruit.
Pumpkins are an excellent source of vitamin A (as beta-carotene)
Calories: 26 kcal
Carbohydrate: 6.5 g
Fiber: 0.5 g
Fat: 0.1 g
Protein: 1.0 g
Vitamin A: 148% RDA
Vitamin C: 15% RDA
Potassium: 10% RDA
Copper: 6% RDA
Manganese: 6% RDA
Key Point: Pumpkins are a delicious tasting squash and a great source of beta-carotene.
How to make pumpkin soup
- Place peeled pumpkin, onion, garlic, broth and water into a pot;
- Boil rapidly for 15 minutes until pumpkin is very tender;
- Use a stick blender or transfer to blender to blitz smooth; and.
- Adjust salt and pepper to taste, then add either milk OR cream – whichever you prefer.