Pumpkins and Squash Have Souper Powers

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You may only associate pumpkins with Halloween, but fresh pumpkins are available from October through February. They contain large amounts of potassium (33 percent more than a medium banana) and beta carotene without a boat-load of calories—49 per cup mashed. The high amounts of potassium in pumpkins works with sodium to balance the amount of water in the body. A diet high in potassium helps keep blood pressure at a healthy level and assists with the prevention of strokes. Pumpkins contain more than 2400 mcg of the carotenoids lutein and zeaxanthin, which are important for eye health. I like to make a Moringa Vegetable Soup, which also contains powdered moringa leaves, pumpkin, eggplant, okra, onions and many other vegetables. The moringa leaf powder is rich in protein, vitamins A, B, C and minerals. It’s a delicious, high FoodTrient meal in a bowl!

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In Africa and Asia, where moringa plants grow in abundance, people add the tiny leaves to soups and stews just before serving. The leaves are wilted by the hot liquid but are not fully cooked, so their vitamins stay intact. I also like the flavor of moringa combined with squash, eggplant, and okra (another African ingredient). For this soup, any smoked fish, such as salmon, can be used. To make this soup vegan, use vegetable stock in place of the chicken stock and omit the fish or fish sauce. To give this soup an Asian flair, add 1 tablespoon of ginger root, cut into strips.

Moringa Vegetable Soup

SERVES 2–4

2 cups diced kabocha squash or pumpkin, seeds removed and rind on
1 quart chicken stock
¾ cup diced eggplant
9 pieces okra, cut in halves or thirds
¾ cup cut string beans
¼ cup olive oil
2 tsp. minced garlic
½ cup diced onion
¾ cup diced medium tomato
¼ lb. flaked smoked fish or 1 Tbs. fish sauce
½ cup fresh moringa leaves or 1 Tbs. moringa powder dissolved in 3-4 Tbs. warm water
Sea salt and ground pepper to taste

  1. In a large saucepan or Dutch oven, boil the squash or pumpkin in the chicken stock for 10 minutes.
    2. Add the eggplant, okra, and string beans, and boil the vegetables until they are tender, about 7–10 minutes.
    3. While the soup is cooking, heat the oil in a sauté pan over medium-high heat. Add the garlic and onion and stir-fry until the onion is translucent, about 3 minutes.
    4. Add the tomato to the sauté pan and continue cooking for 3 minutes. Add the flaked fish or fish sauce and cook an additional 5 minutes.
    5. Remove soup from heat and stir in the sauté mixture. Add the moringa leaves or powder. Season with the salt and pepper.

 

About Grace O

GRACE O is the creator of FoodTrients®, a unique program for optimizing wellness and longevity. She is the author of two award-winning cookbooks – The Age Gracefully Cookbook and The Age Beautifully Cookbook, which recently won the National award for Innovation from the Gourmand World Cookbook Awards. She is a fusion chef with a mission to deliver delicious recipes built on a foundation of anti-aging science and her 20 years in the healthcare industry. Visit FoodTrients.com to learn more. Email us at info@foodtrients.com
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