Even here in on the sunny Gold Coast, an Autumn chill has descended once the sun retires for the day. With winter looming and a few nasty bugs threatening, I thought I would share one of my families favourite winter warmers – a pumpkin soup. But not just any old pumpkin soup… the variations are all SO good, it’s hard to pick a favourite.
Pumpkin is a wonderful source of dietary fibre and a powerhouse of vitamins and minerals. It contains many antioxidants, particularly beta-carotene which is essential for maintaining the integrity of the skin and mucous membranes and essential for optimal vision. Beyond this, it is very versatile and makes a cracking soup base. The bone broth will support you gut and immune system and then some. To catch up on the benefits of bone broth, click here.
My kids really don’t like pumpkin, but they love my pumpkin soup. Pick a flavour variation that appeals to your child. For example, if you’re child loves bacon, chances are they’ll like the bacon version.
Take a look at the variations (below the main recipe) for suggestions to alter the recipe to suit your specific dietary requirements.
- 2 tablespoons coconut oil or macadamia nut oil
- 1 onion, roughly diced
- 2 cloves garlic, roughly sliced
- 1 small organic pumpkin, peeled and roughly diced into 2-3cm cubes (or a piece of a larger pumpkin)
- Chicken broth or vegetable stock (for vegan), enough to almost cover the pumpkin (how much you add will depend upon the consistency of soup you like - the thicker the soup, the less stock you will add).
- 270 ml coconut milk
In a large pot, over a medium heat add oil then gently sauté the onion and garlic for a minute or two until translucent.
Add the pumpkin and stock, bring to the boil then simmer until the pumpkin starts to fall apart.
Allow to cool a little before processing in a blender or food processor until smooth.
If you are making the Thai, Ginger, or Indian version, add the coconut milk and mix or blend the soup.
Thai pumpkin soup
Add a tablespoon of red or green curry paste to the onion stage and cook until fragrant. Garnish with coriander or mint and fresh chilli. A good vegetarian or vegan option.
Ginger pumpkin soup
Add a 2cm piece of diced fresh ginger root to the onion stage. Also nice with fresh coriander processed through at the end of cooking. A good vegetarian or vegan option.
Indian pumpkin soup
Add a tablespoon of garam masala, 1 tablespoon of ground cumin and a ginger root to the onion stage. Serve with a dollop of natural yoghurt and coriander. A good vegetarian or vegan option.
Pumpkin and bacon soup (coconut-free)
Omit the coconut milk and add a few rashes of nitrate free bacon to the onion stage. You might also like to add a little cream or cashew cream for dairy-free.
Add a variety of veggies
I often use a combination of carrot, sweet potato and pumpkin. This extends the nutrition and variety.
Vegetarian or vegan
Choose vegetable stock.
Which of these is your favourite? I'd love to receive your feedback in the comments below...