I know, it's not Halloween anymore.. but that's no reason not to keep eating pumpkin! After all, pregnancy is a time that requires a nutrient-dense diet is essential for both the health of the mother and growing baby. Pumpkin is one of those foods that offers so much bang for your buck. I love this recipe for so many reasons; it's easy to make, freeze, and enjoy for quick lunches and dinners. It's also rich in vitamins, minerals, healthy fat, fibre, antioxidants, and immune-boosting nutrients, making it an ideal meal to enjoy throughout your pregnancy but especially during the winter months!
Ingredients:
1 tablespoon olive oil
1 medium onion, chopped
2 cloves garlic, minced
1 tablespoon fresh ginger, minced
1 teaspoon ground cumin
1 teaspoon ground coriander
1 (14.5 oz) can diced tomatoes
1 (15 oz) can pumpkin purée (or 2 cups fresh cooked pumpkin)
1 (14 oz) can coconut milk
2 cups vegetable broth (or chicken broth)
Salt and pepper to taste
Directions:
Sauté the Aromatics: Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook for 2-3 minutes, stirring until softened.
Add Spices: Add the minced garlic, fresh ginger, cumin, and coriander. Cook for about 1 minute, stirring frequently, until fragrant.
Combine Core Ingredients: Stir in the diced tomatoes, pumpkin purée, coconut milk, and vegetable broth. Bring the mixture to a simmer.
Simmer and Serve: Cover the pot, reduce the heat, and cook for 15 minutes to allow the flavours to meld together. Afterward, divide the soup evenly between bowls and adjust seasoning with salt and pepper as needed.
Prenatal Nutrition Benefits
This pumpkin coconut soup is more than just a warm and comforting dish—it’s also an amazing source of nutrients for pregnancy!
Pumpkin: Rich in beta carotene, fibre, and antioxidants, pumpkin helps promote healthy digestion and reduces the risk of constipation, a common pregnancy symptom.
Coconut Milk: Contains healthy fats, particularly lauric acid, which supports immune health. The fats in coconut milk also help the body absorb fat-soluble vitamins such as A, D, E, and K.
Ginger: Known for its ability to alleviate nausea, ginger is a fantastic addition to your pregnancy diet, particularly in the first trimester when morning sickness is common.
Cumin and Coriander: These spices enhance the flavour while supporting digestion and reducing bloating.
Tomatoes: Packed with vitamin C, tomatoes support your immune system and assist in collagen production, which is essential for your baby’s skin, cartilage, and bone development.
Customizing the Recipe
Feel free to add other pregnancy-friendly vegetables like spinach or kale for an extra boost of folate and iron. You could also top the soup with seeds like pumpkin or chia for added texture and nutrition.
This blog post was written by Ottawa Doula, and Ottawa Prenatal Nutritionist, Julia Davie. Her approach to birth work is heart centred, holistic and inclusive. She is honoured to support families in Ottawa, Gatineau, and the surrounding areas.
Comments