This is a simple and practical soup to make. Roasting the vegetables add a nice depth of flavour. Pumpkin is a good source of beta-carotene which the body converts to vitamin A. I don’t always serve bread with it, but I like to sprinkle some pumpkin seeds to add more nutrients and a nice texture contrast to the smooth creamy goodness of this soup. Pumpkin seeds are rich in omega-3 and omega-6 fatty acids, magnesium, zinc, antioxidants, and fibre. It is also a good source of tryptophan, an amino acid the body converts into serotonin, the “feel-good” and “relaxing” neurotransmitter, which is further converted to melatonin, to promote a good sleep. Olive oil is a good source of monounsaturated fats but also the high polyphenols content increase the nutrients of vegetables roasted with it.
The use of plenty olive oil is one of the reasons for the Mediterranean Diet health benefits, just one of them. Vitamin A and beta-carotene are lipid soluble vitamins. The olive oil helps to improve their absorption.
Roast Pumpkin Soup
Ingredients
- 1 small butternut or half kent/Jap pumpkin peeled, de-seeded and chopped
- 2 potatoes peeled and sliced
- 2-3 cups hot water or vegetable stock (adjust according your desired consistency)
- 1 red or brown onion halved then quartered
- 3 large cloves garlic peeled
- 1 whole red capsicum chopped
- 1/2 leek sliced in thick pieces
- Extra virgin olive oil
- 1 teaspoon ground turmeric
- 1/2 teaspoon whole cumin seeds or 1 teaspoon ground cumin
- Black pepper to taste (improves turmeric anti-inflammatory effects)
- Pinch unrefined sea salt
Instructions
- Add all vegetables to a roast pan.
- Add all seasonings and salt and a generous dash of olive oil and roast until vegetables are tender, around 25-30 minutes on 200 degrees.
- Transfer all vegetables and olive oil to a sauce pan, add 2-3 cups of hot water or vegetable stock.
- Blend all ingredients until smooth using a stick blender
- Serve warm with some pumpkin seeds or herbs of choice.
