Penny Rushton's Health Tips & Recipes

PUMPKIN SOUP

Starter


Now, here’s a real treat for the autumn. Pumpkins are super stars in nutritional terms. Their nutrients are world class, being high in fibre, low in calories and packed with rich colour, vitamins A, C and E, pantothenic acid, as well as calcium, iron, potassium and magnesium.

In addition this, pumpkins break down when cooked, to produce a smooth, creamy puree, full of subtle autumn flavours.

Serves 4

1 large onion, diced
1 tbsp. rapeseed oil
450g /1lb pumpkin flesh, diced
225g /½ lb sliced carrots
500ml / ½ pint fresh, good quality vegetable stock
¼ tsp ground cinnamon
2 bay leaves
freshly ground black pepper

For the garnish

1 tbsp low fat bioactive plain yogurt

1. Place onion and oil in pan and cook over low heat till soft and golden.
2. Add pumpkin and carrot and cook gently till beginning to soften.
3. Add stock, cinnamon and bay leaf and pepper.
4. Bring to boiling point, then simmer gently till pumpkin and carrot are tender.
5. Place in processor and whizz till smooth.
6. Serve piping hot and garnish with a swirl of yogurt.