• Sarah Rayner - the Big Chief

The Pumpkin


It’s October, Halloween is approaching and did I tell you I’m in love? In love with ‘Nutritional Superstars’ they go by the name of Pumpkins, pumping out beautiful antioxidants, beta carotene and vitamins A, C & E, rich in dietary fiber, & minerals, at only 26kcal per 100g, makes them a true winner on my score card!

But wait there’s more, the seeds are full of protein, minerals, vitamins, omega 3 fatty acids, dietary fiber, monounsaturated fatty acids (good for heart health) and every 100g gives you 559kcal.

So now that we know how good they are for us let’s think recipes (one of my all-time favourite things to do). The evenings are getting cooler now so soup may hit the spot with the family for supper, but not just regular soup with this ‘superstar’, something with a twist.

Pumpkin & coconut soup


1 pumpkin

1 tablespoon olive oil

1 teaspoon sea salt

2 tablespoons coconut oil

1 medium onion, chopped

1 large leek, sliced

2 cloves garlic, minced

1 carrot, chopped

1 sweet potato, chopped

2 sticks celery, chopped

1 teaspoon fennel seeds

11/2 liters organic vegetable stock

Salt and black pepper to season

Roasted pumpkin seeds, thick Greek yogurt and chives to serve.


  1. Preheat oven to 210 degrees C. Peel, seed and cube the pumpkin, toss in olive oil and sea salt and place on a baking sheet. Roast in oven until soft and beginning to brown, about 25 to 30 minutes.

  2. While the pumpkin is roasting melt coconut oil in a large pot over a medium to low heat. Add onion, leek, garlic, carrot, sweet potato, celery and fennel seeds. Cook for 5 minutes while stirring, then cover pot with lid and sweat vegetables for 20 minutes over a low heat, stirring from time to time.

  3. Remove pumpkin from oven and add to the pot along with the stock, bring to boil then reduce heat to simmer for 30 minutes until vegetables are melting and the soup begins to thicken.

  4. Let cool a little, then puree with a stick blender in the pot or in a regular blender in several batches. If you find the soup too thick you can add additional stock. Season with salt and pepper.

  5. Serve with a sprinkle of roasted pumpkin seeds, thick Greek yogurt and chives.

Enjoy XFC

#FavolosoGarden #Recipe #Pumpkin

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