Recipe: The feel-good pumpkin and turmeric soup that doubles as a multi-vitamin

-Nov 18, Jenny Paul , Nutrition -

This time of year is brilliant for soups: We love them because they’re a delicious yet nutritious way to turbo-charge your skin’s health and boost your wellness levels, they take no more than twenty minutes to make and are low on calories plus super low cost.

One of our favourites at the moment is pumpkin soup, which is in season so is easy and inexpensive to buy. There’s several different varieties of pumpkin and, for soup, finding the right pumpkin can make an already delicious meal absolutely out-of-this-world good.

We love Musquee de Provence, which is a classic Cinderella-style pumpkin , that has very dense sweet flesh and makes a gorgeous soup, but really you can use any variety you find in your local farmer’s market or shop.

Pumpkin and turmeric soup recipe

You’ll need:

4 large mugs of cubed pumpkin (enough for four people)

Optional: Chicken or vegetable stock (home made is best, not just because it tastes so lovely and is so, so good for you, but because shop bought comes RAMMED with sodium, and that will make your under eyes puffy). If not, just use water.

1 clove of garlic – sliced

Turmeric and black pepper to taste (we like lots of turmeric for an extra feel good and anti-inflammatory boost)

Water and a pan

Method:

Simply add all the ingredients to a large pan, cover with water and bring to the boil. Once boiling, cover with a lid and simmer for 15 minutes. Whizz into a smooth soup with a hand held blender (or carefully pour into your smoothie maker and blitz) add a final pinch of turmeric and ground black pepper and serve. It’s that easy!

What are the health benefits of pumpkin soup?

If you’re on a pre-festive diet, pumpkin is packed with vitamins and minerals and low in calories, as it’s 94% water. It’s high in carbs, but they’re the good kind of carb. Carbohydrates are not an “essential” nutrient. However, many carb-rich plant foods are loaded with beneficial nutrients, so avoiding them is a bad idea.

One cup of cooked pumpkin (245 grams) contains:

  • Calories: 49
  • Fat: 0.2 grams
  • Protein: 2 grams
  • Carbs: 12 grams
  • Fiber: 3 grams
  • Vitamin A: 245% of the Reference Daily Intake (RDI)
  • Vitamin C: 19% of the RDI
  • Potassium: 16% of the RDI 
  • Copper: 11% of the RDI
  • Manganese: 11% of the RDI
  • Vitamin B2: 11% of the RDI
  • Vitamin E: 10% of the RDI
  • Iron: 8% of the RDI
  • Small amounts of magnesium, phosphorus, zinc, folate and several B vitamins.
  • The added turmeric and pepper is good for you too!

If you enjoyed this why not try our 5-minute seared salmon recipe? It’ll give your skin a powerful spot clearing boost and is packed with brain friendly omegas too.

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