Pumpkin patch soup

  • 1h
  • 4
  • 394 kcal
  • Easy
  • Vegan
  • Paleo , Ketogenic

Per 575 g contains

394 kcal 1653.8 kj
19%
4.8 g
6%
2.8 g
14%
10.9 g
12%
0.6 g
10%

of an adult's recommended intake.
Typical energy values per 100g: 286.8kj/68.5kcal

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Authored by

Content Producer

Reviewed by Dr Sarah Jarvis MBE

Nothing warms the soul like a good, hearty soup, and this orange beauty is sure to keep you cosy on those cold, autumnal nights.

Is there anything more simple, yet satisfying, than making your own delicious soup from scratch? The best part is knowing exactly what goes in so you can keep an eye on things like your salt and sugar intake. Just be sure to keep an eye out for the salt content of the vegetable stock if you don't make your own. In my opinion, autumn is the best time for making soup because some brilliant  vegetables are in season, and this recipe sure knows how to celebrate them!

Colourful vegetables like pumpkin and carrots are great for maintaining good eyesight as they are rich in beta carotenes and vitamin A - and of course they contribute to your 5 a day. Perfect for those dark nights that are slowly closing in.

Ingredients

  • ½ Butternut squash
    575g 22.8oz
  • Pumpkin
    450g 17.8oz
  • Carrot
    250g 9.9oz
  • Turmeric
    1 tsp/5g 0.2oz
  • Garlic powder
    1 tsp/5g 0.2oz
  • Cinnamon
    ½ tsp/2.5g 0.1oz
  • Rosemary
    ½ tsp/2.5g 0.1oz
  • Chilli powder
    ½ tsp/2.5g 0.1oz
  • Salt
    ½ tsp/2.5g 0.1oz
  • Pepper
    ½ tsp/2.5g 0.1oz
  • Vegetable stock
    1 litre 35fl oz
Show all

Cooking Method

  1. Deseed the squash and pumpkin and top and tail the carrots before roughly chopping everything into 1 inch cubes. You don't have to worry about the arduous task of peeling here as everything is going to be blended anyway.
  2. Throw all the vegetables into a large pan. Add all of the spices and then pour in the stock.
  3. Bring the stock to the boil and let everything cook for around 30 minutes or until the vegetables are significantly softer.
  4. Pour the contents of the pan into a blender and blend until smooth. If you have a smaller blender then blend in batches, dividing the two mixtures up between pans.
  5. Place the pan filled with soup back on the heat and bring it to a simmer. Make sure to stir frequently.
  6. Ladle the soup into four big bowls and enjoy!

Nutritional Information

Typical Valuesper 100gper 575g serving
Energy
68.5 kcal
286.8 kj
394 kcal
1653.8 kj
Fat
of which saturates
0.8 g
0.5 g
4.8 g
2.8 g
Carbohydrate
of which sugars
4.9 g
1.9 g
27.9 g
10.9 g
Fibre1.5 g
8.5 g
Protein1.3 g
7.4 g
Salt0.1 g
0.6 g

Pumpkin

This popular autumn vegetable is rich in fibre so helps keep you fuller for longer, but is also very low in calories. One of the main benefits of eating pumpkin, however, is how good it is for your eyes. The bright orange colour comes from its large supply of beta carotenes  (vitamin A) which helps to preserve eyesight and possibly prevent cataracts

Turmeric

Turmeric has been found to have anti-inflammatory properties. Inflammation can play a part in many different conditions, so eating foods that contain this ingredient may be potentially beneficial for your long-term health. 

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