Pumpkin soup

Pumpkin soup

Pumpkin soup 

Serves 6

Ingredients:

  • 6 cups pumpkin, peeled and cubed 
  • 1 bulb of garlic, whole

  • 2 carrots, chopped into big chunks
  • 2 small potatoes, whole
  • 1 onion, halved 
  • 3 tbsp. of olive oil

  • 2 teaspoons of cinnamon

  • 2 tsp turmeric powder 
  • 3 cups bone broth/stock 
  • 1 cup coconut milk
  • 1 cup coriander, chopped roughly

  • ½ cup cashews, chopped roughly 
  • Salt and pepper to taste 
Method
  1. Get a large oven tray ready and preheat the oven to 170C.
  2. Place the pumpkin, garlic (whole), carrots, potato and onion into a large bowl and toss in olive oil, cinnamon and turmeric. Ensure you coat every piece evenly. This is a job that only your hands can do well. Arrange the pumpkin on the oven tray with room for it to move. Use a second tray if needed. 
  3. Bake in the oven for at least an hour or until pumpkin has a little colour and carrots are super soft and tender. 
  4. Remove and allow vegetables to cool slightly before transferring to a food processor or back to a large bowl if using a hand blender. Squeeze the soft garlic from the bulb of cloves in. Add 1⁄2 the broth and start to blend.
  5. Continue to add the rest of the broth and coconut milk, blending into a luscious soup. Season to taste.
  6. Serve hot topped with fresh coriander and cashews on top. 

Benefits

Pumpkin is packed with nutrients and is super high in dietary fibre which aids in digestion and may assist with constipation which can reduce bloating caused by irregular bowel movements. It also contains antioxidants that have anti-inflammatory properties and help soothe the digestive tract. You can also scoop the seeds out and roast them separately with a little salt for a crunchy snack later.

Cashews are high in good fats, zinc and they are 21% protein so are a great addition to a vegetable based meal.

TURMERIC is the ultimate anti-inflammatory food! Turmeric works in every part of the body to reduce inflammation. It can also move out excess fluid and encourages huge detoxing from the liver so that all toxins are sent out of your body. This may assist with weight loss goals as well. 

Nutritional value per Serve

  • 350 Kcal 
  • 22g Fat 
  • 39g Carbs
  • 10g Fibre
  • 7g Protein 
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