Lazy Recipe: Pumpkin soup (Asian)
One of my kid's all time favorite soup is pumpkin soup. I guess, if I were to just serve them carrots and pumpkin soup everyday, they will happily slurp up every drop at the risk of carotene overdose. Of course, all food comes in various vitamins and minerals, and care needs to be exercised to consume in moderation.
First of all, let's just talk about the main star, the Pumpkin. As you are probably well aware, from the bright colors, pumpkins are rich in vitamin A and anti oxidant carotenoids, it is rich in vitamins C, E, K and minerals such as potassium and magnesium. Most importantly, this is a high fiber food source, great for children, especially little ones that are very selective or highly resistant against consuming their greens.
The list of soup ingredients, also includes corn, red dates and wolf berries. If you had visited my other post on ABC soup, you would know that this soup is also high in iron and is also great for enhancing vision.
For the non vegetarian option, pork ribs would also help add calcium nutrients helping the children build stronger bones and teeth.
- Half a pumpkin (skinned and cut into chunks of estimated 5 by 5 cm)
- 15-20 red dates (seedless and washed)
- 1 corn ( washed and cut into 3 segments)
- 15-20 wolf berries (washed)
- 3-4 dashes of salt
The ingredients list provided is good for a serving size of about 4-5 person using a 5L thermal pot, you may vary the amount to your serving needs.
Drink up stay healthy!
What are the nutritional values?
First of all, let's just talk about the main star, the Pumpkin. As you are probably well aware, from the bright colors, pumpkins are rich in vitamin A and anti oxidant carotenoids, it is rich in vitamins C, E, K and minerals such as potassium and magnesium. Most importantly, this is a high fiber food source, great for children, especially little ones that are very selective or highly resistant against consuming their greens.
The list of soup ingredients, also includes corn, red dates and wolf berries. If you had visited my other post on ABC soup, you would know that this soup is also high in iron and is also great for enhancing vision.
For the non vegetarian option, pork ribs would also help add calcium nutrients helping the children build stronger bones and teeth.
Ingredients:
- Half a pumpkin (skinned and cut into chunks of estimated 5 by 5 cm)
- 15-20 red dates (seedless and washed)
- 1 corn ( washed and cut into 3 segments)
- 15-20 wolf berries (washed)
- 3-4 dashes of salt
Optional:
- about 200-250 gram port ribs (Washed)Instructions:
- Using the thermal pot cooker, fill the inner pot half full with drinking water and bring to boil.
- Optional if ribs are added : scoop out about 2 cups of water and was the pork ribs clear of blood stains and ensure raw smells and bacteria are removed with the runs of boiling water.
- Empty the rest of the ingredients into the boiling water (including ribs) and leave the inner pot to simmer for about 20-30 minutes.
- Add about 3-4 dashes of salt to taste.
- Remove the inner pot from fire and place the pot into the outer thermal pot, close lid and let it continue cooking in the outer pot for another 2-3 hours.
- Note: If you have a preference for soup that is more tasty or cloudy, you may leave the soup to simmer up to 45mins-1 hour before place into the outer port. Similarly, if a slow cooker is used, you may simmer the soup in the pot for about 3-4 hours on medium (1 hour) and low (2 hours).
The ingredients list provided is good for a serving size of about 4-5 person using a 5L thermal pot, you may vary the amount to your serving needs.
Drink up stay healthy!
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