From Leftovers to Luxury: Creamy pumpkin soup
This warming pumpkin soup is a delight for your taste buds and a bounty of health benefits with a nutritional twist from TERRANOVA.
Transform your leftover pumpkins into a warming, culinary delight with this nourishing and flavourful pumpkin soup recipe.
Pumpkin: A nutrient powerhouse
Pumpkin is loaded with vitamins A, C, and E, which are crucial for immune function, skin health, and eyesight.
Pumpkin is also rich in dietary fibre, which supports digestive health and aids in maintaining a healthy weight.
Healthy fats
Both coconut milk and olive oil contain healthy fats that can help improve heart health by increasing your HDL (good) cholesterol levels.
The fats in olive oil are known for their anti-inflammatory effects, which can help reduce the risk of chronic diseases.
Antioxidant-rich
Spices like turmeric and cumin are not only for flavour but are also packed with antioxidants that combat cellular damage.
Ginger is known for its ability to ease digestive discomfort and boost metabolism.
This warming recipe offers a delightful blend of flavours and a wealth of health benefits, making it an ideal choice for your wellness routine. Savour this comforting dish, knowing that each spoonful nourishes your body.
Ingredients
For the topping
- 140g raw pumpkin seeds, cleaned
- 1 x tbsp olive oil
- Spices of choice (cumin, turmeric, rosemary)
For the soup
- 1 x large onion, chopped (approximately 150g)
- 1.6-1.8kg pumpkin flesh, cubed
- 200ml vegetable stock
- 200ml unsweetened coconut milk
- 1 x tsp salt
- 1 x tsp ground pepper
- Juice of 2 x limes
- Small bunch of parsley, chopped
- 4 x TERRANOVA Fresh Freeze-dried Garlic Capsules
- 2 x TERRANOVA Fresh Freeze-dried Ginger Capsules
Method
Prepare the topping
- Preheat your oven to 200°C.
- Toss the pumpkin seeds in olive oil and spices until evenly coated.
- Spread on a baking sheet and roast for 10-20 minutes until golden and crunchy.
- Set aside to cool.
Cook the soup
- Lower your oven temperature to 150°C.
- In a large pot, heat olive oil over medium heat. Add onions and sauté until translucent, about 5-7 minutes.
- Add the pumpkin, vegetable stock, and coconut milk. Bring to a boil, then reduce heat and simmer until pumpkin is tender, about 12-14 minutes.
- Use a hand blender to purée the soup until smooth.
- Once slightly cooled, stir in the lime juice and the contents of the garlic and ginger capsules.
- Serve hot, garnished with roasted pumpkin seeds and fresh parsley.
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