Pumpkin Soup

Pumpkins – not just for Halloween! 

Pumpkins are in season and they are fantastically nutrient-dense (especially considering they are low calorie too!) We would encourage you to think of pumpkin as a carbohydrate instead of a vegetable (it’s actually a fruit!) For this reason, it’s best to use it instead of rice, potatoes or pasta instead of a vegetable on the side! So for example, you could have chicken, roasted pumpkin, broccoli and green beans as a very healthy dinner. 

However, pumpkin also makes an amazing soup so here’s one of our favourite recipes! So you don’t overdo the carbs, you could follow this with a protein and vegetable-based dinner such as grass-fed steak and salad. 

Pumpkin is rich in carotenoids, vitamin C, vitamin E and folate – all of which are immune boosting. Their beta-carotene, as well as other antioxidants (such as lutein and zeaxanthin) also mean they are very nourishing for your eyes. 

Don’t forget the seeds! You can roast your own but we also sell handy snack packs by Eden Organics (we have the plain roasted and spicy). Pumpkin seeds are especially rich in zinc – great for skin, immunity, hormone balance and fertility. Enjoy!

INGREDIENTS

2 1/2 cups skinned and chopped pumpkin

3 large tomatoes, skinned and chopped

4 sticks celery, chopped

1 large red onion, chopped

1 tsp condensed vegetable stock

1/4 tsp ground coriander seed

1 tsp chili powder, (mild or hot)

1 tsp cinnamon

black pepper

1 tbsp olive oil

4 8oz cups boiling water

Optional garnishes: swirl of coconut milk, dash cayenne/paprika and a small handful of microgreens or chopped fresh chives

METHOD:

Skin the tomatoes — it’s very easy to do! Etch a shallow X in the top and bottom of each tomato, place in a heatproof bowl and cover with boiling water for two minutes. You will see the skin split and begin to peel off. Drain, cover with cold water and peel/chop when cool enough.

Gently heat the olive oil in a large saucepan with one tsp water

Add the chopped onion and celery, turn up the heat and stir for a few minutes. Then reduce the heat to “simmer”, cover the pan and let the vegetables sweat for a few minutes.

Uncover the pan and add four cups of boiling water

Then add the pumpkin, chopped tomatoes, stock cube, coriander, chilli powder and cinnamon.

Bring to the boil and then simmer for approximately 25 minutes until the pumpkin is well cooked. Blend (you may have to do this in batches) till smooth.

This is a Nutrifit approved recipe by our in house Nutritionist, Catherine Burns (BA Hons, Dip ION, mBNTA). For more information on nutrition services such as nutritional consultations with Catherine or our Nutrifit Program please visit our wellness website: Waterfront Wellness.