Embrace the autumn feel with this spiced pumpkin soup

As the days grow shorter and the air turns crisp, our bodies naturally crave warming, comforting foods to stave off the chill and nourish our spirits. Autumn is a season of abundance, offering a wealth of nutritious ingredients that can be transformed into hearty, health-boosting meals. 

Embracing seasonal foods not only aligns our diets with nature but also ensures we benefit from the freshest, tastiest, most nutrient-dense produce. One of my favourite autumn foods is pumpkin. This vibrant-coloured and versatile vegetable is perfect for cooking a warming batch of spiced pumpkin soup. The following recipe is a powerhouse of plant goodness to nourish your body.

I like to cook this in bulk, so I have nourishing food to grab and go through my busy week. It also freezes well to save for a day when you don’t have the time or inclination to cook. As a bonus, this recipe also works with butternut squash as an alternative if you want to mix things up. 

Seasonal nourishment: Embrace the autumn feel with this comforting, spiced pumpkin soup

Ingredients:

• 2 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1 tbsp ground cumin
• 1 tbsp ground coriander 
• 1/2 tsp ground cinnamon
• 1 tsp ground turmeric
• 1/4 tsp dried chilli flakes 
• 1 pumpkin (or large butternut squash)  
• 2 carrots, chopped
• 1 apple, peeled and chopped
• Approximately 1 litre of vegetable stock 
• 1 can (14 ounces) coconut milk
• Salt and pepper to taste
• Fresh parsley or coriander for garnish
• Pumpkin seeds for garnish

Method: 

• Preheat the oven to 220c. Depending on the size and type of pumpkin, cut in half, scoop out the seeds and roughly cut into 8 pieces, leaving the skin on. Arrange on a lined baking tray and drizzle with olive oil. Generously season with salt and pepper. Put the dry spices together in a bowl and then sprinkle half of it over the top and rub into the flesh.
• Roast in the oven for about 40 minutes until tender and caramelised. Roasting brings out the natural sweetness. When cool enough to handle, scoop the flesh from the skin and set aside.  
• Heat the olive oil in a large pot, over medium heat. Add the chopped onion and cook until translucent, for about 5 minutes.
• Add garlic, chilli, ginger and the remaining dry spices. Stir in, cooking for another minute until fragrant.
• Add the pumpkin, chopped carrots, and apple to the pot. Stir to combine all ingredients.
• Pour in the vegetable stock so the vegetables are all submerged in liquid. You may need to top it up with water and then bring it to a boil. Reduce the heat to a simmer and cook until the vegetables are tender, for about 20-25 minutes.
• Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until smooth, returning it to the pot afterwards.
• Stir in the coconut milk and season with salt and pepper to taste. Allow the soup to heat through but do not let it boil.
• Ladle the soup into bowls and garnish with fresh parsley or coriander and pumpkin seeds. 

The healthy bit

This delicious pumpkin soup not only warms you up but also offers a host of health benefits thanks to its wholesome ingredients.

Pumpkin is rich in vitamins A and C, pumpkin is excellent for boosting your immune system, which is particularly important as we head into cold and flu season. Its high fibre content aids in digestion and helps keep you feeling full and satisfied. Carrots are packed with beta-carotene, which the body converts to vitamin A, which is crucial for good vision and a healthy immune system. They also provide a significant number of antioxidants, which help fight off free radicals in the body.

Apples are high in fibre and vitamin C and add a touch of natural sweetness. They also contain polyphenols, which have been shown to have numerous health benefits, including improved gut health and reduced risk of heart disease.

Both ginger and garlic are renowned for their anti-inflammatory and immune-boosting properties. Garlic is known to reduce the severity of common illnesses like the flu and common cold, while ginger can help with digestion and reduce nausea.

Spices such as cumin, coriander, cinnamon, and turmeric not only add depth and warmth to the soup but also come with their own health benefits. Cumin and coriander aid in digestion and have antimicrobial properties. Cinnamon helps regulate blood sugar levels and is rich in antioxidants. Turmeric has anti-inflammatory properties.

Chilli contains a chemical compound capsaicin, which some studies have found to reduce LDL cholesterol. It also has antimicrobial and antibacterial properties, this chemical compound has uses in treating arthritic pain and sore muscles. 

Coconut milk is a dairy-free alternative which is rich in healthy fats and can help improve cholesterol levels and provide a quick source of energy. It's also a great way to add a creamy texture to soups without using dairy.

A staple of the Mediterranean diet, olive oil is high in monounsaturated fats and antioxidants, which are beneficial for heart health and reducing inflammation. Pumpkin seeds not only add a delicious crunch as a soup topping, but they are also a great source of protein, healthy fat, fibre, and antioxidant polyphenols. 

This autumn, as you cosy up with a warm bowl of nourishing pumpkin soup, you'll not only be treating your taste buds but also giving your body a nutritious boost. Enjoy the flavours of the season and the comfort that comes from eating well.

This article was published in Happiful Magazine (Issue 90). You can order print copies online, or read the e-magazine for free on the Happiful app. 

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