Discover the Health Benefits of Pumpkins—Plus, A D

Pumpkins aren’t just for decorating your front porch; they offer a plethora of health benefits.

Rich in Nutrients

Pumpkins are packed with essential vitamins and minerals like vitamin A, vitamin C, and potassium. The vibrant orange color is a clear sign of their high beta-carotene content, which is excellent for your vision and overall immune health.

Low in Calories

If you’re counting calories, you’ll appreciate that pumpkins have a relatively low-calorie content. Pumpkin can be used in various recipes, both sweet and savory, to add flavor and texture without significantly increasing calorie intake. This can vary slightly depending on factors like preparation method and serving size, but for reference, one cup of canned, unsweetened pumpkin contains approximately 80 calories.

Fiber for Digestive Health

Pumpkin is a good source of soluble and insoluble dietary fiber, which aids in digestion. Fiber promotes regular bowel movements and prevents constipation, thus helping to keep your digestive system healthy. Fiber also promotes the growth of beneficial bacteria, which is great for immune health.


The potassium found in pumpkins may help lower blood pressure, and fiber is associated with a lower risk of heart disease. Soluble fiber can help lower LDL (bad) cholesterol levels, reducing the risk of cardiovascular issues.

Antioxidant Power

The abundance of antioxidants in pumpkin can help protect your cells. Antioxidants are compounds that help protect your cells from damage caused by free radicals, which are unstable molecules that can contribute to various health issues, including chronic diseases and aging.

Weight Management

Thanks to their fiber content and low-calorie count, pumpkins can help you feel full and satisfied, making it easier to control your appetite and manage your weight.

Delicious Creamy Vegan Pumpkin Soup

Now that you know the health benefits of pumpkins, it’s time to enjoy them in some delicious vegan recipes.

Creamy Vegan Pumpkin Soup

This creamy and soul-warming soup is a fall favorite. You can use coconut milk or cashew cream to keep it vegan. This recipe serves 4 and can be easily customized to your taste.


2 tablespoons olive oil

1 medium onion, chopped

2 cloves garlic, minced

1 medium carrot, chopped

1 medium apple, peeled, cored, and chopped

2 teaspoons curry powder (adjust to taste)

1/2 teaspoon ground cumin

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

4 cups (about 1 kg) pumpkin puree (canned or homemade)

4 cups vegetable broth

1 (14-ounce) can coconut milk (full-fat for creaminess)

Salt and pepper, to taste

Fresh cilantro or pumpkin seeds (pepitas) for garnish


  1. Heat the olive oil in a large pot over medium heat. Add the chopped onion and sauté for about 5 minutes or until it becomes translucent.
  2. Add the minced garlic, chopped carrot, and apple to the pot. Sauté for another 5 minutes or until the vegetables start to soften.
  3. Stir in the curry powder, ground cumin, ground cinnamon, and ground nutmeg. Cook for an additional 2 minutes to release the spices’ flavors.
  4. Add the pumpkin puree and vegetable broth to the pot. Stir well to combine all the ingredients. Bring the mixture to a boil.
  5. Reduce the heat to low and let the soup simmer for about 20-25 minutes or until the vegetables are tender.
  6. Using an immersion blender or a regular blender (in batches), carefully blend the soup until it’s smooth and creamy. Be cautious when blending hot liquids.
  7. Return the blended soup to the pot. Stir in the coconut milk and let it simmer for an additional 5-10 minutes. Season with salt and pepper to taste.


Pumpkins are more than just a symbol of the season; they’re a nutritional powerhouse! With their rich nutrient profile, pumpkins deserve a spot in your diet. Plus, with the delightful range of vegan pumpkin recipes available, you can savor the flavors of autumn while maintaining a wholesome, plant-based lifestyle.

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