Lots of vegetables
Eating vegetables is super important. For vegans it is advised to eat at least 400 grams of vegetables per day. That means that you eat vegetables with at least 2 meals. Eating soup is a good way to get a lot of vegetables. And it is also tasty and easy!
The agricultural land is exhausted. We no longer give the soil time to recover, which means it can no longer reach its nutritional level. Add to that the thorough washing of vegetables and the control of weeds with pesticides (chemical pesticides) and there are far fewer nutrients left. For this reason, we no longer get enough vitamins and minerals through our vegetables. That is why it is recommended to supplement the mineral magnesium and vitamins C, B12 and omega 3 in order to replenish the deficiencies. |
Vitamin A
Did you know that pumpkin contains a lot of vitamin A? As you may know, vitamin A contributes to good eyesight and good resistance. Vitamin A also helps maintain a strong iron level in the blood and to create healthy skin and mucous membranes. Finally, vitamin A contributes to cell specialization. This is the development in which a not yet specialized cell changes into a specialized cell. This specialized cell can then perform its own 'mission'. |
What do you need?
- 1 pumpkin (800-1000 grams)
- 2 grams fresh ginger
- 1 vegetable stock cube
- 2 yellow onions
- 3 cloves of garlic
- 400ml coconut milk
- 1 liter of water
- ½ teaspoon cayenne pepper
- Fresh thyme
- Salt and pepper to taste
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This is how you make it!
- Cut the pumpkin in half and remove the seeds and strings. Then cut the pumpkin into pieces. Tip: if you want, you can roast the pumpkin seeds and use them as a garnish.
- Chop the onions, ginger and a few sprigs of fresh thyme. Crush the garlic.
- Put some coconut oil in a pan and fry the onions, ginger and garlic in it.
- Then add the pumpkin, cayenne pepper and thyme. Crumble the stock cubes over the pan and bake until the pumpkin becomes (fairly) soft.
- Bring a liter of water to the boil and then pour it over the pumpkin and the rest of the ingredients.
- Let it simmer for about 15 minutes until the pumpkin is nice and soft and add the coconut milk after 10 minutes.
- Puree the soup.
- Add salt and pepper to taste.
- Optional: Serve with some roasted pumpkin seeds.
More vegan recipes?
Check out the plant-based diet plan of resident physician and plant-based nutritionist Viënne from Academy for Health. Especially for the athletic woman who wants to eat vegan. Check it out here . |
Summary
With the above recipe you can easily make a delicious vegan pumpkin soup. Creamy, full of flavor and packed with vegetables. An easy way to get a lot of vegetables and ideal for the fall weather! Pumpkin is rich in vitamin A, which contributes to good eyesight and good resistance. Vitamin A also helps to maintain a strong iron level in the blood and to create healthy skin and mucous membranes. Finally, vitamin A contributes to cell specialization. And fall is the season for pumpkins, so the perfect time to try this recipe. Enjoy!
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