It’s that time of year again, where evenings become shorter and mornings become a little colder. You start to crave the comforting produce that Autumn promises. One of our favorite Autumnal ingredients is pumpkin. This velvety pumpkin soup is mixed with a little harissa for added spice, no doubt it will warm you up!
Pumpkin is also a super food and filled with nutritional benefits. It is high in vitamin A and vitamin C, it is also relatively low in calories as it is 94% water.
Don’t forget the pumpkin seeds! Eating a small amount of them can provide you with a substantial quantity of healthy fats, magnesium and zinc.
800g cubed pumpkin
1 diced onion
butter for frying
2tsp rose harissa
1ltr vegetable stock
- Gently fry the pumpkin and onion in butter for 15 minutes until it begins to soften.
- Stir in the rose harissa, the pour over the hot vegetable stock.
- Bring to the boil and simmer for 15 minutes or until the pumpkin is tender.
- Remove from the heat and whizz with a stick blender until smooth(loosen with more stock if needed).
- Season and serve with a drizzle of harissa and crusty bread.
Zero Waste Tip:
Toss the leftover pumpkin seeds in oil, harissa paste, salt and pepper the roast and use for garnish for added crunch.
Click here to find our recipe for pumpkin cake!
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Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.