Pumpkin Soup
During Halloween don’t let your pumpkin flesh go to waste! Here is a tasty recipe to use it up.
There are plenty of prebiotics (food for gut microbes) in this recipe although it may not be suitable for everyone. The prebiotics are in the onion, garlic and the pulses (split peas). It is a recipe suitable for healthy eating, dairy-free and vegan diet.
Makes: 9 300ml servings • Fibre per serving: 1.9g fibre • Kcal per serving: 110.
Ingredients:
- 1 large yellow onion
- 2 cloves of garlic
- 1 tablespoon of oil
- Spray oil
- 2cm piece of ginger
- 1 teaspoon of cinnamon
- 2 teaspoons cumin
- 200g yellow split peas or
- 800g of roasted pumpkin flesh
- 1500ml water
- Salt to taste
How to make:
- Soak the yellow split peas overnight in water.
- Chop onion, crush garlic and peel and chop the ginger into small pieces.
- Chop and spray the pumpkin flesh with spray oil and roast for 20 minutes in the oven until soft.
- (Microwave the pumpkin instead if you are saving energy costs.)
- Pour oil into a large pan and add the onion, garlic, ginger, cumin and cinnamon.
- Fry until soft then add the split peas, water and roasted pumpkin into the pan.
- Simmer until the split peas are soft and add salt to taste.
- Blitz until smooth – this is a thick soup so you can add more liquid if you wish.
