Pumpkin is highly nutritious and particularly rich in iron, vitamins, mineral salts, and organic acids. One of the main components of pumpkin is vitamin C, which enhances the body's resistance. As a result, the immune system will be improved, helping you eliminate the attack of bacteria and viruses like Coronavirus. Vitamin B in pumpkin helps fight fatigue, irritability, and insomnia strengthens your hair, skin, and nails. Vitamin A helps improve your vision. Pumpkin seeds contain vitamin E - a natural antioxidant that strengthens the immune system prevents the appearance of premature wrinkles, protects the skin from aging, and improves cardiovascular function. The other two vitamins in pumpkin are vitamins K and T that are very rare in food. Vitamin K is needed to synthesize the protein of blood and bone tissue. Vitamin T helps blood clotting and makes blood cells. This is why vitamin T is essential in preventing certain types of anemia. Vitamin T also boosts metabolism in the body. Pumpkin contains high levels of glutamine acid, which is crucial to the operation of the brain. It plays a vital role in nerve cell metabolism and brain fostering. So, Wellanda wants to introduce you to 4 vegan recipes with pumpkin for better health and against Covid-19.
Spicy Any-Veggie Pumpkin Soup
Source: https://ohsheglows.com/
Ingredients:
· 1 tbsp. coconut oil or olive oil
· 2 1/2 cups of water
· 1 can light coconut milk
· 1 can fire-roasted diced tomatoes
· 3 cups broccoli florets
· 2 cups butternut pumpkin
· 1 1/2 cups carrots
· 1 1/2 cups green beans
· 2 tsp red pepper flakes
· 1 tsp sea salt, or to taste
· 1 teaspoon garlic powder
· 1 cup uncooked red lentils
· 2 tbsps. apple cider vinegar
· Herbamare, for garnish
Directions:
· Put coconut milk, oil, and water in a large pot
· Add diced tomatoes, broccoli, butternut pumpkin, carrots, frozen green beans, red chili powder, salt, garlic powder, and red lentils.
· Stir the mixture well
· Turn on high heat, cover tightly and bring to a boil.
· After boiling, remove the lid and reduce the heat to medium. Stir again, making sure to clean the lentils stuck to the bottom of the pot.
· Simmer, cover, over medium heat for 15 to 20 minutes, occasionally stirring, until the lentils are tender and the vegetables are just a fork.
· After cooking, remove the lid and add 1 tablespoon of apple cider vinegar
· Continue seasoning with salt.
· Serve and enjoy.
· Refrigerate leftovers in sealed containers for up to 4 to 5 days.
Vegan Mushroom and Pumpkin Shepherd's Pie
Ingredients:
Mushroom and Lentil Filling
· 1 tbsp. olive oil
· 2 cups brown mushrooms
· 1 onion
· 2 cloves garlic
· 1 sprig rosemary leaves
· 2 sage leaves
· 1 tsp. sea salt
· 1 tsp. pepper
· 1/2 tsp. smoked paprika
· 1/4 tsp. cayenne pepper
· 3 tablespoons dry red wine
· 3 cups vegetable stock
· 1 cup brown lentils
· 2 tbsps. arrowroot powder + 2 tbsps. water
Pumpkin and Potato Topping
· 1/2 large Hokkaido pumpkin
· 2 cups potatoes
· 1/4 cup oat milk
· 1 tbsp. olive oil
· 1/2 tsp. sea salt
· 1/2 tsp. Pepper
Directions:
Mushrooms and lentils
· Heat the oil in a pan.
· Add mushrooms and sear into the pan, stir gently for 5 minutes.
· Add the onion and cook for another 2 minutes.
· Add garlic, herbs, and spices cook for another minute, then pour in red wine.
· Stir to loosen any spices from the bottom of the pan, then add the vegetables.
· Heat up and bring it to a boil. Add lentils and reduce heat to medium-low, then simmer for 20-25 minutes or until lentils are cooked. Season and add if necessary. Add baking powder to 2 tablespoons of water and then stir to fill. It will thicken immediately. Remove from heat and set aside.
Topping pumpkins and potatoes
· Peel the pumpkin and cut it into 5cm pieces.
· Wash and cut the potatoes into 1cm slices.
· Place pumpkin and potatoes in a medium pot with about 3cm of water and a pinch of fine salt.
· Bring to a boil on high heat.
· Then, lower the heat to medium and simmer until vegetables can be easily pierced with a fork, about 20 minutes.
· Drain and let potatoes and pumpkin dry in the pot for a few minutes before grinding.
· Use a potato crusher to mash vegetables.
· Add milk, oil, and spices, then continue until smooth.
· Preheat oven to 200oC. To assemble the shepherd's pie, place the mushroom pieces on the base of a safe baking dish in the oven. Top with pumpkin and mashed potatoes spread a thin layer of towel.
· Bake for 15-20 minutes, until golden and the sauce has started to float around the edges.
· Serve immediately.
Sweet & Savory Grilled Cheese with Apples and Pumpkin
Ingredients:
· 8 slices sandwich bread
· 8 slices vegan cheeses
· 2 green apples
· 3-4 tbsp pumpkin butter
· 3-4 tbsp maple syrup
· A pumpkin spice mixture
· Vegan butter
Directions:
· Add a slice of vegan cheese to a slice of bread.
· Add pumpkin butter and pumpkin spice to the sandwich
· Cut green apples into small pieces and add them to the sandwich.
· Place on top of the sandwich with an additional slice of cheese.
· Close the sandwich with your other slices of bread.
· Spread a layer of vegan butter on both sides of the sandwich. Bake both sides on a non-stick pan over medium heat or use a panini press.
· If you are using a pan, make sure to press down on the sandwich while baking, flipping half around to grill the other side. When you're done, the cheese inside should be completely melted. Reduce heat during baking if you need more time to melt the cheese slices.
· Repeat the process with the remaining 2 slices of bread as a serving for 2 people.
Work cited:
Raman, Ryan. "9 Impressive Health Benefits of Pumpkin." Healthline, Healthline Media, www.healthline.com/nutrition/pumpkin.
Shubrook, Nicola. "The Health Benefits of Pumpkin." BBC Good Food, www.bbcgoodfood.com/howto/guide/health-benefits-pumpkin.
Liddon, Angela. "Cozy At Home Spicy Any-Veggie Soup." Oh She Glows RSS, Oh She Glows, 12 Apr. 2020, ohsheglows.com/.
Asha Shivakumar,. "Vegan Mushroom and Pumpkin Shepherd's Pie." Occasionally Eggs, 18 Nov. 2019, www.occasionallyeggs.com/mushroom-and-pumpkin-shepherds-pie/.
Serena, et al. "Sweet & Savory Grilled Cheese with Apples and Pumpkin (Vegan)." Vegetarian Gastronomy, 23 Oct. 2017, vegetariangastronomy.com/sweet-savory-vegan-grilled-cheese-apples-pumpkin/.
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