3 Reasons why its heart healthy:
- Pumpkin is a rich source of many vitamins and minerals. One of which is potassium, which plays a role in blood pressure regulation. Regularly consuming pumpkin can help support healthy blood pressure.
- This homemade soup is a healthier alternative to shop bought options as this one doesn’t contain any unhealthy fats or too much added salt.
- Making your own croutons using wholewheat bread increases the fibre content of the meal. Eating a diet rich in fibre supports digestion and healthy cholesterol levels.
Roasted Pumpkin Soup
An easy, warming, autumnal recipe that is perfect for a light lunch or served up as a tasty starter.
Servings
4
servingsPrep time
5
minutesCooking time
55
minutesTotal time
1
hourIngredients
1 x medium cooking pumpkin
4 x large tomatoes
1 x onion
1 x whole garlic bulb whole garlic bulb
1 litre low salt vegetable stock
Black pepper
3 tbsp olive oil
Directions
- Preheat the oven to 180°C. Chop the pumpkin into wedges, no need to remove the skin, scoop out the seeds (you can roast these if you want), cut the onion into quarters and slice the top off the garlic bulb, removing any loose skin.
- Add the pumpkin, whole tomatoes, onion quarters and garlic bulb to a roasting dish and drizzle with 3 tbsp olive oil. Roast for about 35 minutes until the pumpkin flesh is soft and everything is golden brown.
- Once everything is cooked, leave it to cool a little before scooping the pumpkin flesh away from the skin, squeezing the garlic cloves out of the bulb and adding everything to a heavy bottomed, large saucepan. If you prefer a smoother soup, you can discard the tomato skin.
- Add the stock to the pan and bring everything to the boil before using a stainless-steel stick blender to blitz everything smooth.
- Season with black pepper, top with croutons or roasted pumpkin seeds and serve with some toasted wholewheat bread drizzled with a little more olive oil if desired.
