Health Boosting Pumpkin, Turmeric and Carrot Soup - Fresh Body Mind

Health Boosting Pumpkin, Turmeric and Carrot Soup

A tasty and wholesome soup, particularly good for the autumn and winter months when it’s cold – come home to a bowl of this delicious soup and your spirits will soon be lifted!

Pumpkin can help towards weight loss and has lower calorific value than most members of the squash family. It is also good for your heart, skin and eye health. Packed with vitamins and antioxidants, just like the carrots we use in this recipe, both pumpkin and carrot will assist you in keeping healthy and boost your immune system.

The magical spice turmeric will aid digestion, and if you can use live yogurt, this helps keep the bad bacteria in your gut under control.

Keep the pumpkin seeds and dry them out – they are a very tasty and healthy snack.

You can make this soup in advance and leave in the freezer for 2 or 3 days, or freeze (without the yogurt). Add yogurt when serving.

Ingredients:

Serves:  4

Preparation Time: 15 minutes

Cook Time:  45 minutes

  • 2lb pumpkin (about 1 medium sized), deseeded, peeled and cut into small chunks
  • 6 very large carrots (approximately 1¼lb), cut into small chunks (1/4 inch)
  • 3tbsp olive oil
  • 3 white onions
  • 3 cloves garlic, crushed
  • 2tsp turmeric
  • 1 knob of fresh ginger (about 1 inch), peeled and chopped (use more if you love ginger)
  • 1tsp Fresh Body Mind Turmeric
  • 3½ cups vegetable stock (low salt)
  • 12fl.oz water (this should be used a little at a time to achieve correct thickness of the soup)
  • 1 pot yogurt to serve
  • A few cilantro sprigs to garnish
  • Crusty bread, flatbread or naan bread as accompaniment

Instructions:

  1. Set oven to 440°F. Line a baking tray with aluminum foil and drop in the carrots and pumpkin, drizzle with oil (leave 1tbsp aside) and toss to coat the vegetables. Cook for 35-40 minutes until tender.
  2. Whilst the vegetables are cooking, heat remaining oil in a large pan at medium heat, add the onions and gently soften.
  3. When onions have become soft and translucent, add the garlic, ginger, Fresh Body Mind Turmeric and cumin. Stir well to cook through. Remove from heat.
  4. Add pumpkin, carrot, stock and half the water. Place back on medium heat and bring back up to the boil. Add extra water to achieve correct consistency.
  5. Reduce the temperature to low and continue to cook with the pan lid on.
  6. When thoroughly cooked through, remove from heat and allow to cool, about 10 minutes.
  7. Using your blender, blend the soup in two batches (there will probably be too much to do in one go).
  8. If serving immediately, heat for around 3-5 minutes then ladle into bowls. Swirl the yogurt around the top and add the cilantro garnish.

Nutrients Per Serving:

Kcal 419, Fat 19g (saturates 8g), Carbs 45g, Sugars 23g, Fibre 10g, Protein 11g, Salt (Sodium) 0.9g