Roasting pumpkin produces a rich, sweet, caramel flavour and when blended with butterbeans creates a wonderfully creamy, thick soup. If you are short of time then make use of bags of frozen chunks of pumpkin – saving you chopping and peeling time. Adding the apple gives the soup a lovely sweetness as well as providing soluble fibre to support blood sugar levels. You can use butternut squash instead of pumpkin if wished. This freezes well (up to 3 months) or will keep in the fridge for 3-4 days.

Preparation time: 15 minutes
Cooking time: 55 minutes
Serves: 4

Ingredients:

  • 600g pumpkin or butternut squash or prepared bag of butternut squash chunks
  • 2 tsp olive oil
  • 1 tbsp coconut oil or olive oil
  • 1 red onion, chopped
  • 1 carrot, chopped
  • 2 garlic cloves, crushed
  • ½ tsp ground cinnamon
  • ½ tsp ground cumin
  • 600ml vegetable stock
  • 1 apple, cored and chopped
  • 1 x 400g tin butterbeans, rinsed and drained
  • Sea salt and black pepper

For the topping:

  • 30g pumpkin seeds
  • Olive oil, for drizzling
  • Large pinch of ground cumin
  • Sea salt

Method:

  • Preheat the oven to 190°C/fan 180°C/gas mark 5.
  • If using a fresh pumpkin cut the pumpkin into wedges, reserving the seeds for the topping. Cut the wedges into 3cm cubes. Place the pumpkin on a baking tray, drizzle with the olive oil and season with salt and pepper. Bake in the oven for 40 minutes until soft, golden and caramelised. Leave to cool slightly then peel off the skins with your hands and discard. Set the roasted pumpkin aside and reduce the oven temperature to 180°C/fan 170°C/gas mark 4.
  • Meanwhile prepare the topping. If using a fresh pumpkin rinse the reserved seeds (if using a fresh pumpkin) and then rub dry with a tea towel. Spread the seed out on a baking tray and drizzle with a little olive oil. Sprinkle with sea salt and cumin and mix well to coat the seeds. Bake in the oven for 10 minutes until lightly golden. Allow to cool.
  • Heat the coconut oil in a large pan over a medium heat and add the onion, carrot, garlic and spices. Sauté gently for 5 minutes then pour over the stock. Add the pumpkin, apple and butterbeans and simmer for 10 minutes until the apple is soft.
  • Using a food processor, blender or hand-held stick blender, purée the soup until thick and creamy. Ladle the soup into bowls then top with the spicy toasted pumpkin seeds.

 

Per serving: 168 kcal; 7.2g protein; 8.2g fat; 2.9g saturated fat; 16.5g carbohydrates; 7.6g sugars

From Christine’s book Go Lean vegan: The Revolutionary 30-day Diet Plan to Lose Weight and Feel Great

About The Author

Christine Bailey
Nutritionist, Chef & Author

Christine Bailey is a renowned degree qualified Nutritionist, Speaker, Chef, Food and Health Consultant and Author with over 18 years of experience. She was awarded Coeliac Chef of the Year 2009 and supports many individuals and corporates on a wide range of health matters. She is a member of BANT (The British Association for Applied Nutrition and Nutritional Therapy), CNHC (Complementary & Natural Healthcare Council) and is a Graduate member of the Institute of Functional Medicine (AFMCP). She also received the CAM award 2012 for outstanding contribution to the community. She has particular interests in children's health, allergies and free from diets, paleo diets, skin health, weight loss, ageing, digestive health and digestive disorders, chronic autoimmune conditions, cancer, women's health, sports nutrition and corporate health She is a member of the Guild of Health Writers and writes regularly for many national magazines including Natural Health & Beauty, Health & Fitness, Men's Health, BodyFit, Cook Vegetarian, Women's fitness, Men's fitness, Men's Health as well as websites on food, health, family and women's health She is the author of numerous health and recipe books including The Top 100 Low Salt Recipes, The Vitamix Cook Book, The Top 100 Baby Food Recipes, The Top 100 finger foods, The Top 100 Recipes for Brainy Kids, The Juice Diet Book, The Raw Food Diet, The Functional Nutrition Cookbook and Nourish: Cancer Care Cookbook. She regularly sees clients at her nutrition clinic in Reading and London, Harley Street as well as in workplace for Corporates and Health clubs. She is a lecturer and module leader at the Centre of Nutrition (CNELM) and runs cookery and health days for heath care practitioners. She is also involved in corporate health work advising companies on strategies to improve employee health and presenting at seminars and conferences. Christine runs a range of cookery days on healthy eating, combating health conditions, special diets and hands on days for children

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