Immune boosting pumpkin soup
Autumn is finally here and the weather is cooling down. This change in season also brings on a change in cooking style in our kitchen. Now is the time when I tend to switch from light, refreshing summery foods to more warming, wholesome nourishing meals.
This soup is a regular in our house during the cooler months. Pumpkin and sweet potato provide vitamins A, C and E which are required for healthy immune system function as well as maintaining mucous membranes. Your body cavities, such as your nose and mouth, are lined with mucous membranes. Mucous membranes produce sticky mucus which can trap bacteria and other pathogens. This soup is also packed with immune-boosting ginger and turmeric which are both potent anti-inflammatory foods.
The addition of chickpeas in this recipe adds a plant based source of protein for a balanced meal. This is optional and can be left out if you cannot tolerate legumes.
Ingredients
1/2 butternut pumpkin, chopped
3 large carrots, chopped
1 red onion, sliced
4 tbsp extra virgin olive oil
1-2 tbsp fresh ginger, grated
1 tbsp fresh turmeric, grated (or you can use ground turmeric)
1-2 tsp ground coriander
1 vegetable stock cube (salt reduced)
400ml boiling water
300ml coconut milk, canned
1 lime, juiced
Cracked black pepper and sesame seeds to serve
Directions
Heat olive oil in a large soup pot over medium heat. Add onion and sauté for 2 minutes until the onion starts to soften. Add ginger, turmeric and coriander and stir through the onion.
Add chopped pumpkin and carrots and stir through to coat with onion and spice mix. Leave to cook for 3-5 minutes.
Meanwhile, combine vegetable stock with boiling water. Add stock to soup pot. Season with salt and pepper.
Cover, reduce heat to a low and allow to simmer for 45 minutes or until vegetables are soft and tender.
Take the soup mix off the heat and allow it to cool slightly.
Add to a blender or food processor. Blend until the texture is smooth and creamy. While you are blending slowly add the coconut milk and lime juice.
Serve with cracked black pepper and sprinkle with sesame seeds.
Nutrition
High in vitamin C which may help reduce the severity of colds and flu.
Good source of vitamins A, C and E
Anti-inflammatory and antioxidant properties
Turmeric and ginger have strong antioxidant activity which may promote healing as well as powerful anti-inflammatory properties, which could help decrease pain.