Pumpkin is an autumn super-food. This vegetable is a type of winter squash that’s very low in calories and contains no saturated fats or cholesterol. Pumpkins are rich in potassium, vitamins A, vitamins B, vitamins C, vitamins E, and dietary fiber. Dietitians have recommended adding more pumpkin to your diet to control cholesterol and reduce weight. Pumpkins also have zinc, which is great for your eyesight. The vitamins in pumpkins can boost your immune system. Pumpkin seeds can also serve as a natural sleeping aid that can help you relax and sleep.

Want to add more pumpkins to your diet?

Consider this Mindful recipe for Homemade Pumpkin Soup listed below.


  • 1 tablespoon olive oil
  • 2 leeks, sliced ¼ inch thick, white and green parts
  • 2 cloves of chopped garlic
  • 1 medium pumpkin cubed (keep skin on; they will soften during the cooking process)
  • 1 fifteen-ounce can pumpkin puree
  • 6 cups low-sodium chicken broth
  • Salt and pepper to taste


  1. Heat the oil in a large saucepan over medium heat. Add the leeks, celery, and garlic and cook, stirring often, until softened, about 5 minutes. Add the pumpkin cubes and canned puree, then the broth. Simmer until the pumpkin is tender, about 25 minutes. Stir in 1¾ teaspoons salt and ¼ teaspoon pepper.
  2. Working in batches, ladle the soup into a blender and puree until smooth.
  3. Divide among individual bowls.

Bonus tips

  • Toppings. Want to make a grand presentation? Consider serving your pumpkin soup in the hollowed out gourds of mini pumpkins. You can even add creative toppings like bacon crumbs, sour cream, croutons, pumpkin seeds, nuts, and oyster crackers.
  • Sides. There are many side dishes to consider when serving pumpkin soup. A garden salad with bread slices for dipping in the soup would be delicious. For a little spice, consider serving jalapeño cheddar cornbread, which will deliciously compliment the soup. The soup can also be served with grilled cheese sandwiches. The options are endless.

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