Chunky Pumpkin and Chickpea Soup
- 1 pumpkin (disco), peeled and diced
- 1 tablespoon cumin seeds
- 1 dried red chilli, broken into small pieces
- Olive oil
- 2 sticks celery, trimmed and finely chopped
- 3 cloves garlic, peeled and finely chopped
- A few sprigs of fresh parsley, leaves picked and chopped, stalks finely chopped
- 2 small size onions, peeled and finely chopped
- 1.5 litres vegetable stock
- 2 cups cooked chickpeas
- 1/4 to 1/2 cup almond flakes or coarsely chopped almonds
- 1/2 tablespoon fennel seeds
- 1/2 tablespoon sesame seeds
- 1/2 tablespoon poppy seeds
- Salt and freshly ground black pepper, to taste
- Zest of 2 lemons
- A few sprigs of fresh mint, leaves picked and chopped
- Harissa paste (optional)
- Extra virgin olive oil
- Preheat oven to 200°Celsius. Place the pumpkin, cumin and dried red chili on to a baking tray. Drizzle with olive oil, mix together and place in the preheated oven. Roast until the pumpkin is cooked through.
- Once the pumpkin is roasted, heat a large saucepan and pour in a splash of oil. Add the celery, garlic, parsley stalks and two-thirds of the onion, and cook gently with a lid on until softened. Drop in the roasted squash and let it sweat for a few minutes; then pour in the stock. Bring to the boil, turn down the heat and simmer for 15 minutes. Add the chickpeas and simmer for 15 minutes more.
Meanwhile, toast the almond flakes, fennel, sesame and poppy seeds in a little olive oil until they are nicely colored all over.
- Season the soup well with salt and pepper and, using a hand-held blender, whiz for a few seconds so it thickens, but there are still some chunky bits. Keep warm. In another bowl mix together the lemon zest, chopped parsley leaves and mint leaves. Chop the remaining onion until it’s really fine and mix into the zesty mixture.
- To serve, spoon half a teaspoon of harissa paste (optional) into each bowl. Divide the zesty herb mixture between the bowls and ladle over the soup. Stir each bowl once with a spoon, then sprinkle with the toasted almonds and seeds and finish with a drizzle of extra virgin olive oil.
Pumpkin is an extremely nutrient-dense food, meaning it is chock-full of vitamins and minerals and low on calories. Many studies have suggested that increasing consumption of plant foods like pumpkin decreases the risk of obesity and overall mortality, diabetes, heart disease and promotes a healthy complexion and hair, increased energy and overall lower weight.
Chickpeas, also sometimes called garbanzo beans, are one of the oldest consumed crops in the world and remains one of the most popular today across nearly every continent. Chickpeas offer a range of health benefits: helping increase satiety, boosting digestion, helping keep blood sugar levels stable, increasing protection against disease, and more. Chickpeas are a potent package of protein, vitamins and minerals too.
Try this creamy Mushroom Soup has the full essence of Nutritious Facts.
|Serving Size 1 Serving|
|Per Serving% Daily Value*|
|Calories from Fat 359|
|Total Fat 39.9g61%|
|Saturated Fat 4.5g22%|
|Dietary Fiber 78.2g313%|
|Vitamin A 23% · Vitamin C 70%|
|Calcium 71% · Iron 182%|