Well it was only a week ago I was talking about the beginning of spring and here it is cold again! Time for soup! We love soup for Meatless Monday or after Saturday morning sport. However often a plain vegetable soup can be low in protein and leave you hungry later on. My fave trick is to include a tin or two of rinsed and drained legumes to increase the protein in the meal - you can also check out my roast tomato and white bean soup.
Chickpeas are a terrific source of plant based protein and fibre and are high in manganese, copper and iron. Pumpkin is one of the best known sources of beta-carotene which is a powerful anti-oxidant. Adding pear brings a beautiful sweetness to this dish. It's very simple to put together with the oven doing the bulk of the work.
ROASTED PUMPKIN, PEAR AND CHICKPEA SOUP
- 800g trimmed pumpkin (buy 1kg) (I like Jap or Kent), cut into large chunks
- 1 red onion, peeled and quartered
- 1 ripe tomato, halved
- 5 cloves garlic, in skin
- 2 pears, cored and quartered
- fresh thyme
- 1 tab extra virgin olive oil
- 2-3 cups chicken or vegetable stock (GF if needed)
- 1 tin of chickpeas rinsed and drained
- greek yoghurt and toasted almonds or pepitas to serve
- Preheat oven to 200C. Combine pumpkin, onion, tomato, garlic, pear and thyme sprigs on a lined baking tray, drizzle with olive oil. Cover with foil and bake for 45 minutes or until pumpkin is tender. Discard tomato skins and squeeze garlic out of skin
- Put chicken stock in a saucepan and bring to the boil. Add chickpeas to vegetable mixture and puree in a food processor, thinning with 2 cups of vegetable tock. Transfer to a saucepan and heat through. Add extra chicken stock until it is the consistency you like.
- Serve with a dollop of greek yoghurt and topped with toasted almonds or pepitas
Rachel is a university qualified Clinical Nutritionist based in Balmain. She is also the busy working mum of two teenagers, so is practical and realistic with her advice . Rachel offers private consultations to improve your family's health and well-being. You can find her on Facebook and Instagram for more healthy tips and tricks.