High Fibre Pumpkin Soup
Perfect as a starter dish or a main meal. Easy way to add fibre to your diet!
Different to a traditional pumpkin soup, this version has a lower starch and higher fibre content due to a lower proportion of pumpkin (which is a starchy vegetable), which is replaced with other non-starchy vegetables.
It is also lower in fat as milk is used instead of cream. I promise you that it’ll still be as tasty, as the taste of pumpkin will overpower other vegetables that you add in!
¼ pumpkin (roughly 4 cups chopped)
1 medium onion
2 medium carrots
1 cup cabbage
AND/OR any other vegetables of your choice
1 cup milk of your choice
2 cups vegetable or chicken liquid stock
Optional: turmeric or curry powder, herbs (e.g. basil and parsley), to taste
Salt and pepper, to taste
Note: The key is to have pumpkin and any other starchy vegetables as ≤ 40% of the dish, and the rest should be non-starchy vegetables
Peel and roughly chop vegetables into chunks
Boil vegetables with stock for 10 minutes or until soft. Add water until level is just enough to cover all ingredients
Blend with stick blender / food processor / blender until all ingredients are combined into one consistency
Add milk and seasoning
Pumpkin's brilliant orange colour comes from a rich content of beta-carotene, which is converted to vitamin A in the body.
Vitamin A plays an important role in immunity, heart health, gene expression and more!
Fibre plays an important role in reducing cholesterol, improving satiety (sustaining fullness), and providing bulk of our stool
You should always taste the food before you add any seasonings – it might taste good enough as is!