Autumn is in full swing, and you’ll likely have noticed pumpkins are popping up everywhere in your local supermarkets.
But these seasonal favourites aren’t just for your Halloween decorations; they can be transformed into a tasty, nutritious soup that’s also a great boost for the health of your gut.
Dr Megan Rossi, also known as the Gut Health Doctor, has shared a recipe for this wholesome dish. She said: “If you’re looking for a nourishing meal, this pumpkin soup is perfect.
“Packed with beta-carotene from pumpkin, protein from tofu, and vitamin C from red peppers, it supports the gut’s clever connections.”
Protein-loaded pumpkin soup
Ingredients (Serves four)
- One red pepper, chopped
- One large tomato, chopped
- One red onion, chopped
- One kg pumpkin, peeled and chopped into large chunks
- One garlic bulb with the top chopped off
- Two tsp cumin
- One tsb salt
- 1/2 tsp ground black pepper
- Two tbsp extra virgin olive oil
- 350g silken tofu
- 500ml vegetable stock
Optional toppers:
- Roasted chickpeas (60g per serving)
- Chopped parsley
- Mixed seeds (5g per serving)
- Plain yoghurt (75g per serving)
- Crumbled feta (30g per serving)
Method
Begin by pre-heating the oven to 200C / 390F.
Next, place the red pepper, tomato, onion, pumpkin and garlic on a baking tray, drizzle over the olive oil and season with cumin, sea salt, and black pepper. Pop in the oven for 30 minutes.
Once all the vegetables are cooked, remove them from the oven and let them cool for a few minutes.
Then squeeze the garlic out of its shells. Add everything to the blender along with the vegetable stock, tofu and blend for one to two minutes until smooth.
Once finished, serve the soup with any toppings of your choice.