Pumpkin Soup

Importance of pumpkin is huge when it comes to fall, not just because we harvest a lot of pumpkins during the fall months but also because of the significant role it has to play on occasions like Halloween and thanksgiving. There are plenty of ways to cook the pumpkin after Halloween, but this nutritious and comfortingly delicious soup is my family’s favourite.

Pumpkin is a good source of fibre, beta carotene, calcium, iron, potassium, vitamin C and B vitamins. Pumpkins are helpful for the expulsion of mucus and regulation of blood sugar levels, especially in people with hypoglycaemia. Regular consumption offers some level of protection against cancer, heart disease and type 2 diabetes. 


3 Cups of Pumpkin – skinned, deseeded and roughly chopped
3 Medium size Red onions – Peeled and roughly chopped
1 Medium size Apple – deseeded and roughly chopped
¼ tsp Chilli flakes
1 tsp Salt
12 Raw cashew nuts, soaked in boiling water for 30 minutes
Handful of coriander leaves, roughly chopped
1 ½ tbsp. Composed olive oil
Boiling water


Heat oil in a large saucepan over medium heat, add onion and cook until onions are soft and translucent. Then season with salt and chilli flakes. Give it a stir and tip in pumpkin pieces.

Pour boiling water just enough to cover the pumpkin pieces, bring it to boil, gently cook on low heat until the pumpkin pieces are cooked and then add apple pieces. Cover and cook for 2 more minutes.

Puree the soup using a hand blender and pour a cup of boiling water. Grind soaked cashew nuts and add the paste to the soup. You may add more or less water at this point to get desired consistency. Bring it to boil and add coriander leaves. Serve warm with wholegrain bread.



Nutritionist Reading, Berkshire
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