Pumpkin & Kale Soup and Genesis Crafty review

The pumpkin belongs to the group of vegetables and legumes. Their nutritional composition are carbohydrates, protein, very little fat, calcium, sodium, potassium, phosphorus, iron, magnesium, vitamin A, C, E, and other vitamins. Due to their pigmentation, it has a functional substance that is a powerful antioxidant (fights free radicals), assists in preventing cardiovascular diseases and other benefits. To contain all of these properties, the consumption of pumpkin is associated with reduced risk of certain cancers, heart, stroke and diseases vision problems. When buying the shell should be firm, smooth, without cracks and have no blemishes. If you buy in pieces, choose those that have a fresh appearance.

Pumpkins can be boiled, baked, steamed, but regarding the cooking, the best way is to cook it is to steam it preserve the nutrients. Pumpkin seeds oil have an  antioxidant effect that prevent cellular ageing due to the concentration of vitamin E. Good sources of zinc and unsaturated fats.

The level of fiber in the pumpkin seed is quite high, which makes the daily consumption of this seed lot indicated for the prevention and treatment of constipation.
This recipe for pumpkin soup is practical, delicious and very nutritious too. Great for everyone, including children and the elderly! So here is a recipe to warm you up this Halloween and beyond!

 Pumpkin and Kale Soup recipe

Ingredients

500 gr diced pumpkin roasted
100 g of finely kale
3 pieces of chopped carrot
3 pieces of chopped potatoes
1  chopped onion
2 cloves garlic, crushed
1/2 litre of water
250ml milk
3 tablespoons of olive oil
1 tablespoons of cornstarch, dissolved in a dash of cold milk
salt and pepper to taste

 

Pumpkin and Kale Soup with Pumpkin toasted bread by Genesis Crafty- Beautiful combo

Method
1) Roast the diced pumpkin in the oven for 30 minutes
2) Separately, saute in olive oil, onion, garlic and salt, add to the roasted pumpkin. reserve.
3) Cook the potatoes and carrots in  1/2 L of water, boil until the point of doneness.  Let it cool for  15 minutes. Add the roasted pumpkin and blend well in a bender.
4) Back in the pan over medium heat, add the cornstarch (dissolved in cold milk), stir well and boil until thickened. Add the finely sliced kale
Serve with toast.

Genesis Crafty 

I was sent some lovely breads, scones and pancakes from the family run ( 6 Irish brothers), Genesis Crafty,  to try and review them.
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