Simple delicious Pumpkin Soup
Makes 8 generous portions: freezes well.
3 tablespoons olive oil.
2 white onions, diced.
2 cloves garlic, finely chopped.
1/2 -1 red chili, chopped and deseeded. (I used half of a red chili we grew and dried earlier in the year).
30 g root ginger finely chopped.
pinch sea salt.
1 large sweet potato diced.
1 small pumpkin de seeded and chopped into 2″ cubes.
1 tablespoon ground cumin.
Generous pinch of cayenne pepper.
750 ml – 1 litre of chicken stock.
380 g carton red kidney beans,( gives a nice brown fleck to the soup).
1. Fry the onion, garlic, chilli, ginger and salt in the olive oil in a Wok until soft. Sweat for 5 minutes.
2. Add the sweet potato and the pumpkin, add the spices and fry for 7-8 minutes.
3. Pour the stock over the vegetables enough to cover, Cover with a loose fitting lid and simmer until the vegetable are soft approximately 20-30 minutes.
4. Remove the soup from heat allow to cool a little and blend.
Once the soup is ready, you can choose to dilute with a little more water to a consistency you like.
This soup is so simple to make and is full of good nutrients, it is a cheap meal to make giving at least 8 generous portions. Freezes superbly.
Nutritional benefits of pumpkin
Pumpkin is a rich source of potassium, also minerals such calcium and magnesium, as well as vitamins E, C and some B vitamins.
As indicated by their bright orange colour, pumpkins contain beta-carotene which is converted to vitamin A when consumed, research shows that vitamin A plays an important role in supporting the immune system of which around 80% is in the digestive system.
Nutritional value of sweet potato
Sweet potatoes are a rich source of fiber as well as containing a good array of vitamins and minerals including iron, calcium, selenium, and they’re a good source of B vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they are also high in an antioxidant beta-carotene converting to vitamin A when consumed. (ref BBC goodfood).
As well as all the benefits associated with the above, this soup includes garlic, onion, ginger and kidney beans and wonderful cumin and sea salt, even chicken stock which you could substitute with a vegetable stock to be veggie/ vegan friendly, are all super foods for health giving properties.