Nothing beats the simplicity and deliciousness of a pumpkin soup as the nights get colder.
We have a special trick though.
We roast the pumpkin first, intensifying the natural flavours.
We cook up a huge batch of pumpkin and reserve some for soup and some to toss through salads or add to our main meals.
Basic pumpkin soup:
TRY THIS
Add a tablespoon of curry paste (such as massaman, green, red, or yellow) or/sprinkle dried herbs over the top/ a sprig of rosemary/ a couple of teaspoons of curry powder.
Drizzle real maple syrup over the top before baking to make the vegetables caramelise and add a gorgeous sweet caramel flavour!Add cashew nuts to the tray to make a creamy vegan soup
INGREDIENTS
- 500grams pumpkin
- 2 whole onions (skin on)
- 1 whole knob of garlic (skin on)
- Sprinkle with salt and pepper
METHOD
- Cut the pumpkin into wedges and chop the skin off
- Cut into rough pieces. The larger the size, the longer they will take to cook.
- Bake on a tray lined with non-stick baking paper at 180 degree Celsius oven for approximately 30-40 mins, until the pumpkin is nice and soft.
- Remove from the oven.
- Get a large saucepan ready on the stove to prepare the soup.
- Squeeze out the onion from their skins into the saucepan. Do the same with the knob of garlic and discard the skins. Place pumpkin into the saucepan.
- Add 1.5 Litres of chicken or vegetable stock and bring to boil.
- Let boil for 5 mins.
- Remove from the heat and blend with a stick blender until smooth.
- Serve and enjoy!
So the above recipe is a very healthy low kilojoule recipe, but if you would like a few variations to this basic recipe then read on:
TIPS: (1) to add creaminess but still keep the recipe low kilojoule, add a can of light evaporated milk (super low in fat) to the saucepan at the end before blending.
(2) to make Thai style coconut soup: add curry paste or curry powder when baking the veg and to keep it low in fat, add a can of coconut flavoured evaporated milk to the saucepan before blending. Add a can of normal coconut milk if weight management is not a concern.
(4) You can also add cream and mixed herbs to the saucepan before blending if you are doing a western style soup.
WE HAVE HAD SOME REQUESTS FOR OUR SPICED PUMPKIN, QUINOA, BARLEY AND CHIA SEED SOUP
Ingredients
- 1 Cup Barley – soaked in water for 6 hours
- 1 cup Quinoa
- 1/2 cup Chia seeds (available from all supermarkets and health food stores)
Method
- PLace your pumpkin soup into a large pan on the stove (we used the thai style pumkin soup with coconut milk and curry paste from earlier).
- In a seperate saucepan boil on high heat the barley and quinoa for 15 mins. Drain.
- Add the drained barley and quinoa to the pumkin soup mixture
- Stir through the chia seeds.
- Bring soup to the boil for approx 5 mins.
- Blend if you would like a smooth mixture, or you can leave as is for a chunky soup or pasta sauce
This soup is so nutritious – Here’s why
Pumpkin:
- Packed full of fibre for the digestive system
- Excellent source of the antioxidants A and C which fight free radicals and wonderful for the skin
- Contains some potassium, vitamin b6 and some iron
- The yellow pigment that gives pumkin it’s vibrant yellow colour is beta carotene – also an antioxidant
QUINOA
- High in fibre for a healthy digestive system
- High in protein, containing all of the 9 essential amino acids our body requires. It is very high in the amino acid ‘lysine’ which is essential for tissue growth and repair.
- High in manganese – an antioxidant to prevent against oxidative damage and has also shown to be able to relax blood vessels.
- Also contains iron.
GARLIC
- has antiseptic and antibiotic properties
- Cold and flu deterrant
ONION
- Good source of vitamin C, B3 and Calcium
- High in the polyphenol ‘quercitin’ and antioxidant which prevents oxidative damage
- The pungent smell of onions is from the sulfur containing compounds. These are important for our body to manufacture our connective tissue such as tendons as well as our hair and nails.
CHIA SEEDS
- These guys are not some fad, but definately here to stay. Chia seeds are super tiny but very high in fibre which is essential for sweeping our digestive system and therefore preventing cancer.
- They contain high levels of antioxidants which also prevents cancer, and is good for keeping skin and all the cells of our body healthy. They contain iron, and are high in protein.
- They also contain Omega 3 oils which are wonderful for keeping skin healthy, reducing inflammation and protecting our heart from heart disease.
BARLEY
- High in fibre, especially beta glucans which can help to lower cholesterol
- High in phosphorous, important for strong bones and teeth. It also is involved in turning the fats proteins and carbohydrates we eat, into energy for the body.
- High in selenium a wonderful antioxidant which may prevent some cancers
HOW DO YOU MAKE YOUR PUMPKIN SOUP? DO YOU HAVE ANY PUMPKIN SOUP SECRETS YOU WISH TO SHARE WITH OUR READERS? WHO IS GOING TO TRY THE HEALTHY SPICED PUMPKIN, BARLEY, QUINOA AND CHIA SEED SOUP?
Cant wait to try this one!!
I think you’ll love it! It’s so fullfilling!
Great to hear! Let us know how it goes!
Looks yummy!
It’s full of flavour that’s for sure!
I just cooked up a big pot and froze up portions for weekday lunches. I added a 4 cm knob of ginger and a red chilli to the mix as well though to give it a bit of extra kick and it has come up very nice!
Oh wonderful! Thankyou for letting us know that you enjoyed it! Puts a smile on our dial!
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I just made the Thai version with a bit of curry powder on the veg prior to roasting and a can of coconut milk after blending and it was so yummy I had two bowls for dinner!
Wow!! Yum yum, sounds delish!