Gut Loving Pumpkin Soup
As the weather cools down, I find myself craving meals that will warm me up from the inside out and provide a sense of “comfort”. Soups are a great way to do this, as they provide all of the warmth of a comforting meal and are packed full of essential vitamins and minerals to keep our immunity boosted over the cold and flu season.
My take on pumpkin soup adds an extra boost of protein and gut healthy prebiotic fibre with the addition of red lentils and natural greek yogurt. The high protein and fibre content of this dish will help to keep you feeling fuller for longer and also ensure that you are promoting a thriving microbiome full of plenty of beneficial bacteria.
Recipe: Serves 4
Ingredients:
1 tablespoon olive oil
1 clove garlic, crushed
1 brown onion, chopped
1 teaspoon nutmeg
½ teaspoon cinnamon
½ teaspoon curry powder
2 medium carrots, grated
500g pumpkin, peeled and chopped
1 cup red lentils
1x 400g can crushed tomatoes
1 litre salt reduced vegetable stock
¼ cup chopped parsley
½ cup natural greek yogurt
Method:
1. Heat olive oil in a large saucepan over medium heat. Add garlic and onion and cook until soft.
2. Add grated carrot, pumpkin, lentils, tomatoes and stock.
3. Add 1 cup of water and bring to the boil. Reduce heat, cover and let simmer for 20 minutes or until pumpkin can be cut with the side of a spoon.
4. Remove from heat. Let cool for 10 minutes and puree using a stick blender for a smooth soup or mix using a whisk for a chunkier soup.
5. Serve sprinkled with parsley and a dollop of yogurt on top.
Quick Tip: You can prepare this meal in a slow cooker. Add all ingredients and leave to cook for 8 hours on low heat.
