Roasted Pumpkin + Carrot Soup with Green Goddess Pesto
Over the next few months I’ll be posting some of my favourite winter warming recipes to nourish and heal over the cooler months. A soup that I regularly make is my roasted pumpkin and carrot soup. The roasting intensifies the delicious flavour, allowing a delicate sweetness that comes through the finished dish. I vary how I serve my soup depending on what I feel like at the time or what I have in the fridge. One of my favourite toppings is a green goddess pesto made from coriander, garlic, lime and pumpkin seed that allows for that extra flavour punch and anti-inflammatory benefits. For a creamy soup you can also serve with a light drizzle of coconut cream or organic natural yoghurt.
What’s great about it:
Pumpkin and carrot are a great source of carotenoid antioxidants that are anti-inflammatory and help to support a healthy immune system. Pumpkin seeds are high in minerals including magnesium, manganese, copper, iron and zinc. Zinc is responsible for a healthy immune function by helping with the growth and development of white blood cells. Pumpkin seeds are also high in the amino acid tryptophan that helps to make serotonin – the FEEL GOOD hormone responsible for feelings of wellbeing. Additions to this soup such as ginger and turmeric boost anti-inflammatory properties that can help nourish a healthy immune system.
1 kg Jap pumpkin
500 g carrots
2 tablespoons olive oil
Good pinch of sea salt and black pepper to taste
½ teaspoon ground cinnamon
1 litre water or vegetable stock
1 teaspoon fresh grated ginger (optional)
Preheat your oven to 200 C.
Peel and chop pumpkin into small chunks and place onto a lined baking tray.
Wash carrots and chop roughly with the skin. Place onto a seperate lined baking tray.
Drizzle the olive oil between the 2 trays.
Season each tray with sea salt, pepper and a little cinnamon.
Mix the oil and seasoning with your fingers through the vegetables.
Roast for 40 – 45 minutes or until vegetables are cooked through and caramalized.
Combine pumpkin and carrot into a high performance blender like a Vitamix.
Add 3 cups of water and ginger if using.
Blend until smooth.
Add another cup of water to adjust consistency.
Serve hot soup with your choice of serving suggestions and feel the nourishment.
Enjoy. Serves 6
Top with green goddess pesto or parsley and mint salsa verde before serving.
Top with crisp sage leaves lightly sautéed in a little olive oil.
Top with fresh chopped garden herbs.
Serve drizzled with coconut cream or a dollop of organic natural yoghurt
Nutritional Info per serve:
Protein: 4.2 g
Total Fat: 5.7 g
Saturated: 1.2 g
Carbs: 15 g
Sugars: 11 g
To make the green goddess pesto:
Combine the 2 bunches of coriander, 1 clove garlic, juice of ½ lime, handful of pumpkin seeds and a little salt and pepper into a food processor or high performance blender like a Vitamix. Process for about 30 seconds or until the mixture is finely chopped. Drizzle in 3 tablespoons of olive oil and mix through. Taste and adjust the consistency if necessary. Enjoy and serve. Keeps in the fridge for about 1 week.