Recipe
Olive oil
Onion
Pumpkin (or butternut squash) chopped flesh of pumpkin
Vegetable stock (low salt)
Split red lentils – optional
Wholemeal seeded bread
Pumpkin seeds
Garlic – optional
Seasoning – herbs and spices such as thyme
Cooking
Heat the oil in saucepan
Add onion and then pumpkin (or squash) to soften
Add stock and seasoning (herbs and spices), boil then simmer until soft
Add to blender
You can toast the pumpkin seeds in a pan if you wish, add scattered seeds to soup when serving
Another of my favorites for a simple soup recipe, this nutritious soup will nourish and delight you this winter. Easy to prepare using fresh produce and wholesome ingredients, here are the ingredients and tips for why this is a delicious and nutritious pumpkin soup.
Pumpkin
Pumpkin as a vegetable is full of fibre. Fibre is beneficial to keep the digestive system healthy, whilst it also aids weight control, as it is low in calories and keeps you feeling full for longer. Fibre can help prevent heart disease, and diabetes, as it slows the rate that sugar is absorbed into the bloodstream, which keeps your blood glucose levels from rising too fast. It may also help reduce the amount of cholesterol in your blood.
Pumpkin is full of nutrients, vitamins and minerals such as:
Vitamin A, pumpkin is high in vitamin A, which has the following important functions: Helps your immune system work against infections. It contributes to healthy vision, and helping your vision in dim light. It assists the development of tissues, and keeps the skin healthy. Any vitamin A your body doesn’t need is then stored for use in the future.
Pumpkin is a source of Potassium, a mineral that serves important functions such as regulating fluid balance within the body, muscle tissue, nerve function and maintaining cardiac rhythm.
Pumpkin is also a source of Vitamin C, which is essential for structure of bones, muscles, gums, blood vessels, and the absorption of iron. It protects cells and keeps them healthy. It maintains connective tissue to support organs, and healing wounds.
Pumpkin also contains antioxidants, which can protect, prevent or delay cell damage.
Pumpkin seeds
Pumpkin seeds contribute fibre, vitamins and minerals, and they are also a good source of unsaturated fat, reducing cholesterol levels.
Onion
Onions are high in vitamin C, a good source of fibre, and add taste.
Vitamin C aids in the protection of cells and keeps them healthy. Vitamin C maintains healthy connective tissue, supporting other tissues and organs in the body, along with wound healing.
Vegetable stock
Opt for low fat, organic vegetable stock, as this is healthier for you whilst adding just as much flavour to the soup.
Seasoning
Season with herbs and spices, rather than salt, as this can raise your blood pressure and put you at an increased risk of health problems. Seasoning with herbs and spices will also add taste to the soup, whilst providing you with a variety of vitamins and minerals that promote your health.
Wholegrain or Wholemeal bread
Wholegrain or wholemeal bread, granary and seeded varieties, will give you starch as a main source of energy. It is also high in fibre, digests slower than white bread, and aids the digestion process, possibly lowering the risk of disease. If you enjoy white bread, opt for a higher fibre one.
Enjoy Pumpkin as another idea of a simple soup for this winter, and benefit from its vegetable content contributing to your five a day, fibre, vitamins and minerals, whilst its simple and quick to prepare, and its absolutely delicious as well!
