This soup has wonderfully dense flavors that are sure to warm the soul. The refreshing citrus taste and the hint of ginger offer a beautiful twist to a traditional roast pumpkin soup. The good news is, that’s not all – a bowl of this soup superchargers your body, take a look at the nutritional benefits – it’s a testament to “food is medicine” particularly when we eat in season.
The great thing about this recipe is that the orange fruits and vegetables used are high in vitamin B9 (Folate). Folate is essential for normal red blood cell formation, it’s great our immune system, it nurtures our DNA and helps to lower inflammatory markers in the body that are frequently associated with chronic disease.
Folate is also super important for cell growth particularly for growing babies, and food sources of folate are better than synthetic folic acid. Beta-carotene (vitamin A) is also high in orange coloured vegetables, so too is vitamin C and vitamin B5, which is a stress reliever.
Pumpkins and sweet potato also offer a very good source of potassium, which works to reduce our overall acidity levels. Acid foods take calcium from our bones (to buffer the acidity), weakening our bones, therefore foods high in potassium help to keep calcium in our bones—where it belongs.
While ginger is a stellar antioxidant, known to boost the immune system, help blood circulation and aid digestion. And finally let’s not forget fruit and veg are a great source of fibre.
Preparation Time: 15 minutes
Cooking Time:60 minutes
Water (enough to cover well and boil the pumpkin and sweet potato)
8 cups raw pumpkin (squash) peeled and cut into 2.5 cm / 1 inch cubes (I don’t ever measure cups of vegetables and tend to just use ½ of a very large pumpkin)
3 cups raw sweet potato peeled and cut into 2.5 cm / 1 inch cubes (I use one very large sweet potato)
Olive oil for roasting pumpkin and sweet potato
2 cups vegetable stock or 1 cup of bone broth
1 large onion
4 large cloves of garlic
2 tablespoons of grated ginger
1 teaspoon cinnamon
1 teaspoon of cardamon
1 teaspoon nutmeg (optional)
1 teaspoon ground cloves (optional)
2 cups of freshly squeezed orange juice or place 2 large organic oranges in with the vegetables and prior to blend simply squeeze the oranges with a pair of tongs
2 tablespoons coconut sugar, or to taste
Salt and pepper to taste
1 can of coconut milk
1. Grease a large oven tray with coconut oil or olive oil. Place the pumpkin and sweet potato onto the tray and cook at 200 degrees for 30-40 minutes, tossing and turning them every 10 minutes until they are soft and golden brown.
2. Add the 4 cloves of garlic to the tray of roasting vegetables for the last 15 minutes of oven time.
3. Dice the onion and sauté in a large saucepan.
4. Once the onion is sautéed half fill this same large saucepan with water and allow to boil.
5. Place the roasted vegetables and garlic into your thermo-mix or blender and create a puree. At this point I also throw the ginger into the blender you could alternatively grate the ginger.
6. Add the puree to the boiling water and stir well.
7. Bring to the boil for 10 minutes.
8. Then lower to a simmering point, add all the spices and all other ingredients and allow to simmer for a further 20 minutes.
9. If too thick, add more water to thin the consistency.
Enjoy – this soup has a hearty goodness that lingers.
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Yours in Health,
(Bach. Chiropractic, Bach. App Clinical Science
Registered internationally, no longer practicing as a chiropractor in Australia.)