Pumpkin - Crown

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
  • Sugar: 1.4g
  • 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.
Recipe:
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.