Spiced Pumpkin, Tomato, & Capsicum Soup.


If you're anything like me, you like nothing more on a cold winters day than to rug up with a nice warm bowl of soup. This winter warmer really hits the spot and packs a nutritional punch, serving you up a rich source antioxidants most notably in the form of vitamins A and C. Taking the humble pumpkin soup and giving it a twist which is sure to satisfy. 

INGREDIENTS.                                                                                                                                                                               1.5kg of pumpkin, any kind will do but butternut works well, chopped into large portions

1 red capsicum roughly chopped

800g of diced tomatoes or 2 cans worth if you are saving time

1 onion chopped finely

2 tablespoons of olive oil

1.5 tsp paprika

1.5 tsp ground cumin

1 tsp turmeric

1.5 tsp ground coriander

1 tsp good quality Himalayan or Celtic salt

Pepper to taste

1 litre of low sodium chicken  or vegetable stock

Plain natural yoghurt for serving

Fresh coriander for serving



1.  Preheat the oven to 190-200 degrees C. 

2. Toss the pumpkin in a small amount of olive oil and place it on a baking tray. Place the pumpkin in the oven and bake for around 50 minutes or until it is soft.

3. Take the pumpkin out of the oven and scoop out the flesh to remove the skin. The skin can be thrown out, reserve the flesh in a bowl.

4. In a big saucepan heat the remaining olive oil over a medium heat. Add the onion and saute until they are translucent.

5. Add the capsicum and cook for 3-5 minutes.

6. Add the spice, salt, and pepper and cook for a further 1 minute.

7. Add the pumpkin flesh to the saucepan and cook for  5 minutes, then add the tomatoes, and stock, bring the whole lot to the boil then reduced the heat and simmer for 20-25 minutes.

8. Using a stick blender, puree the soup until it is a smooth consistency. Season with salt and pepper. 

9. Dish the soup into bowls and drop a dollop of yoghurt into the center. Sprinkle with fresh coriander. 

Note: the spices can be adjusted to your preference. I tend to use much more than this as I love a strong flavor.

Note: To add even more nutritional value you can add any other vegetables you have in the fridge. A great way to get rid of any leftovers!