Hereby the last recipe for a week-long grain-free challenge. As the pumpkin season is nearly upon us, I thought it would only be right to include this tasty seasonal option. The recipe has just 10 ingredients, but don’t be fooled by its minimalism: it is packed full of goodness.
Pumpkin, the main ingredient of this recipe, is a true nutrition superstar. It’s a fantastic source of carotenoids – a large group of phytonutrients recognized for their important role in maintaining good health.
The main carotenoid found in pumpkin is beta-carotene, a precursor to vitamin A. Current research indicates that high intake of beta-carotene is associated with reduced risk of developing certain types of cancer and cardiovascular disorders. It also protects the eyes and the skin by acting as an antioxidant and anti-inflammatory compound.
Pumpkins are loaded with pectin – a form of water-soluble fibre, which is essential for digestive health and has a positive effect on blood sugar and cholesterol levels.
Pumpkin seeds also demonstrate a phenomenal nutritional profile. They are a great source of zinc, phosphorus and manganese, rich in vitamin E, fibre and anti-inflammatory Omega-3 fatty acids.
So let’s harnesses all these amazing health benefits by cooking this simple recipe!
Pumpkin soup
1 organic pumpkin (if you are using a non-organic pumpkin, it is best to peel it)
1 large onion (chopped)
2 garlic cloves (minced)
2cm piece of ginger (peeled and grated)
1.3 litre vegetable stock
250ml coconut milk
1 table spoons olive oil
Salt and pepper for seasoning
For the pesto
A small handful of fresh coriander
3 table spoons pumpkin seeds
2 table spoons olive oil
1 small garlic clove (optional)
- Preheat the oven to 175 °C.
- Half the pumpkin, scoop out the seeds, rub with oil, prick with a fork and place face down on a baking tray. Bake until tender. When the pumpkin cools down, cut it into large cubes.
- Heat olive oil in a source pan and cook onions, garlic and ginger for 3-5 minutes. Add 1 tablespoon of water is necessary to avoid browning.
- Add pumpkin, stock, coconut milk, seasoning and allow to simmer for 5-7 minutes.
- Puree the soup using a stick blender.
- Make pesto by pulsing all the pesto ingredients in a blender.
- Pour the soup into bowls and serve with a spoonful of pesto.
