Curried Pumpkin Soup

Including spices like cumin and curry powder is a great way to boost the ORAC content of a dish effortlessly, as they are real star performers in the antioxidant stakes. This warming, brightly coloured soup is an excellent choice if you are trying to fight off a bug or you have a sore throat.


Serves 4

1 tbsp mild or medium (not extra virgin) olive oil, virgin rapeseed oil or coconut oil

1 large or 2 small red onions, chopped

2 garlic cloves, crushed

2 tsp mild or medium curry powder

900g (2lb) pumpkin or butternut squash, cut into cubes

1 large carrot, chopped

800ml (28 oz) hot chicken or vegetable stock a little sea or rock salt

freshly ground black pepper

4 tbsp finely chopped or blended (with a little extra virgin olive or rapeseed oil) baby spinach leaves

1  Heat the oil in a large frying pan, add the onions, garlic and curry powder and sauté for 1 minute. add the pumpkin or squash cubes and carrot, and sauté for a further 10 minutes to pick up some colour.

2  Transfer the mixture to a large pan or stock pot and add the stock. Bring to the boil then reduce the heat, cover and simmer for 15 minutes.

3  Blend until smooth then season to taste.

4  Ladle the soup into bowls then place a spoonful of the chopped or blended spinach in the middle of each bowl.

Cook’s Notes

Allergy suitability: gluten/wheat/dairy/yeast free (depending on stock used) • V (depending on stock) Can be made in advance • suitable for freezing
Health scores per serving: GL 8 •    • BBB