Pumpkin, Sweet Potato and Ginger Soup

Homemade pumpkin and sweet potato soup
Recipe by Joe Jones
  • Recipe difficulty - medium
  • Preparation time - 10 minutes
  • Cooking time - 35 minutes
  • Serves - 4
  • Dietary - Vegetarian
  • Allergens - Milk

The naturally sweet and earthy flavours of pumpkin and sweet potato, combined with the delicate spice heat of the ginger, coriander seeds and nutmeg, make this a lovely warming soup on cold Autumn and Winter days.

Rich in immune boosting ingredients, the vitamin A, magnesium, iron and active ingredients in ginger will help to keep our bodies healthy over the winter months.

Ingredients

SERVINGS 4

Ingredients

  • 450g Pumpkin, peeled and seeds/pulp removed
  • 450g sweet potato, peeled and sliced
  • 1 large onion, peeled and sliced
  • 150ml full fat plain yogurt
  • 50g unsalted butter
  • 2 inch piece fresh ginger, peeled and chopped
  • 860ml vegetable stock
  • 1 teaspoon coriander seeds, crushed
  • 1 level teaspoon ground nutmeg
  • Pinch ground black pepper

Utensils

  • Chopping board
  • Kitchen scales
  • Knife
  • Large saucepan
  • Measuring jug
  • Stick blender or food processor
  • Vegetable peeler
  • Wooden spoon

Instructions

Method

  1. Peel the pumpkin skin and remove the seeds and pulp then chop up the flesh (Keep the seeds as they are delicious toasted)
  2. Peel and slice the sweet potatoes
  3. Peel and roughly chop the onion
  4. In a large saucepan, melt the butter before adding the onion and frying on a low heat until softened
  5. Add the crushed coriander seeds and chopped ginger and fry for another 5 minutes
  6. Add the pumpkin, sweet potato and stock and stir well
  7. Season with a pinch of pepper and bring to the boil
  8. Lower the heat, partially cover with a lid and leave to simmer for 20-30 minutes until the vegetables are soft
  9. Puree the soup by placing into a blender/food processor or using a stick blender
  10. Rinse out the pan before pouring the pureed soup back into it, add the yogurt and reheat gently without boiling
  11. Add the ground nutmeg and stir through before serving into warmed bowls

Nutrition per serving portion (serves 4)

Each portion provides on average

  • Energy

    1159kj 277kcal 13.85%

  • Fat

    13.2g 19%

  • Saturates

    7.65g 38%

  • Carbohydrates

    38.8g 39%

  • Sugars

    26.4g 29%

  • Salt

    1.72g 29%

  • Protein

    6.1g Low

  • Fibre

    3.5g Med

Vitamin A

Both pumpkin and sweet potato are rich sources of vitamin A, which is essential in the body for the health and function of our skin and other body tissue linings. Vitamin A also helps to keep our immune systems healthy and our vision in dim light.

Pumpkin Seeds

Pumpkin seeds are very nutritious, they are a rich source of magnesium and a source of iron and fibre. Toasted seeds can be used in bread and cakes or scattered over cereal and salads.

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