making the healthy choice the simple one

Pumpkin Soup – Three Ways

We know there are some days where nobody is on the same page with food. The kids want pasta, your partner wants something spicey and you’re wanting something that will stop everyone sniffling, whatever it takes.

We’ve got just the answer. Pumpkin soup done three ways.

Firstly, pumpkin soup as the weather gets cooler is a perfect warmer. The bright orange is rich in beta carotene which converts to Vitamin A in the body to help boodt the immune system. Plus, pumpkins are at their peak, so they’re super cheap in Autumn. Secondly, add in the onions, garlic, chicken broth and a source of protein, and you’ve got yourself a great remedy for keeping colds at bay.

Next, you can tweak the flavours to suit everyone’s tastes, without the hassle. Simply make the basic soup, then add in the ingredients to suit. Why not make a big batch of the basic soup to keep in the freezer, then you can heat and add your additional flavours ready for a insulated container so that it’s still warm for lunchtime!

 

Allergens:

Lactose Free | Gluten free | Vegetarian | Nut Free | Vegan | Egg Free | Dairy Free | Wheat Free | Soy Free | Seafood Free | Low Salicylate Options

 

Recipe:

Family friendly | Lunch | Dinner

 

Prep: 10 mins

Cooking time: 20-30 mins

 

Ingredients:

2 tbsp oil (coconut, olive)

2 small onions, chopped

3 sticks celery, chopped

3 cloves garlic, finely chopped

1.5L vegetable stock or chicken broth

1 pumpkin, deseeded, peeled and chopped into small chunks.

1 cup cooked quinoa, optional

 

Option 1 – Thai Flavours

250g tempeh, diced into 1-2cm cubes, optional

5cm fresh ginger, finely grated

5cm lemongrass, white part finely chopped

400ml can coconut milk

 

Option 2 – Indian Flavours

1 tsp cumin powder

1 tsp turmeric powder

1 cup dried red lentils

 

Option 3 – Country Style

1 tbsp finely chopped sage leaves

500g tortellini or dumplings

 

 

Instructions:

  1. In a large pot, gently heat the oil and add the onion and celery. Cook slowly until the onion is translucent and just starts to caramelise. Add the garlic and stir until combined.
  2. Add the stock or broth and the chopped pumpkin and quinoa.
  3. Simmer for 20 minutes or until the pumpkin is soft and the quinoa is tender.
  4. Remove from the heat, allow to cool for 5 minutes before blending with a stick blender until smooth.
  5. Serve immediately as is, or add your flavours.
  6. If you have leftovers, spoon into glass jars and freeze for grab-and-go lunches.

 

Option 1:

  1. Preheat the oven to 180C and place the tempeh cubes on a baking tray.
  2. Start making the soup, from steps 1-3. Once you place the pumpkin and quinoa into the stock, place in the oven for 15-20 minutes or until golden.
  3. Before removing the soup from the heat, stir through the ginger, lemongrass and coconut milk. Stir to combine and allow to heat through for 5 minutes.
  4. Remove from the heat, allow to cool for 5 minutes before blending with a stick blender until smooth.

 

Option 2:

  1. Start making the soup, from steps 1-3. Once you place the pumpkin and quinoa into the stock, add in the cumin, turmeric and red lentils.
  2. Simmer for 20 minutes or until the pumpkin is soft and the quinoa is tender.
  3. Remove from the heat, allow to cool for 5 minutes before blending with a stick blender until smooth.

 

Option 3:

  1. Bring a pot of water to the boil.
  2. Start making the soup, from steps 1-3.
  3. Meanwhile, add the tortellini or dumplings to the boiling water and simmer until cooked through and tender.
  4. Remove the soup from the heat, allow to cool for 5 minutes before blending with a stick blender until smooth.
  5. Drain the tortellini and add into the soup. Serve immediately.