SERVES 4-5 | TAKES 35 MINUTES
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This pumpkin soup recipe is incredibly nourishing and comforting, and perfect for meal prep! Pumpkin and carrots are rich in the antioxidant beta carotene - which is converted into vitamin A in the body and plays an important role in immunity, skin health, and inflammation as the antioxidants neutralise free radicals and reduce oxidative stress. The coconut milk acts as a source of fat in this recipe, as vitamin A is fat soluble, which means your body absorbs it much better when you eat it alongside a source of healthy fats. Serve with tofu or tempeh as your source of protein to help keep your feeling full and promote muscle repair, and your favourite sourdough bread for carbohydrates and you have a completely balanced and nourishing meal!
INGREDIENTS
1/4 pumpkin, cubed and peel removed
1 kg of carrots
1 red onion, quartered
4 cloves garlic, peeled
3cm thumb of ginger, grated
375ml coconut milk
3-4 cups of water or vegetable stock
3 tsp cumin
2 tsp nutmeg
Salt and pepper
Fresh coriander to top
Fresh sourdough
Optional: coconut yogurt to serve
Firm tofu* see note
METHOD
First, steam the pumpkin and carrots until slightly soft (this speeds up cooking time, but if you prefer to roast completely in the oven that works too!).
Once they are ready, place them in the air fryer along with the red onion and garlic and bake at 170 degrees Celcius for 20 minutes until lightly golden (if you are using an oven it might take slightly longer than this).
Add the roasted vegetables into a large soup pot, along with the grated ginger, coconut milk, water/vegetable stock, and spices.
Using a hand/immersion blender, blend the mixture until smooth and creamy, and leave to warm over medium heat.
Once heated, serve into bowls and top with freshly chopped coriander, along with with your favourite sourdough, baked tofu, and optional coconut yogurt for the most delicious and nourishing comfort meal!
*Nutrition note: Serve this with 1 serve (100-150g) of firm tofu or tempeh as your source of protein to make this a complete and well balanced meal!