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Pumpkin Soup

· antioxidants,wintersoup,beta carotene,warmfoods,real food

Pumpkin Soup

Pumpkin time again, it’s come around quite fast don’t you think! This year, well last spring, we (ok ok it was my husband, I have great notions of being green fingered but let’s be honest here, I can barely keep my herb patch going) planted a crop of pumpkins, hubby just harvested them early this week. Some were good enough to keep for carving and the others were just too small. I got presented with a large, very large saucepan of pumpkin. So what do you do with your pumpkin inside/ shavings.keep them or throw them? Or did you put them into the freezer last year and they are still there? Or maybe you just don’t know what to do with it?
The word PUMPKIN comes from the Greek word Pepon, which means large melon. They are thought to have originated from the Ancient Americans. The Native Americans used the pumpkins for roasting, parching, boiling and drying; they even used the seed as medicine. Even some reports of the pumpkin being used for haircuts because its round to get a nice round style, yes I know it beats me!! The great explore Columbus brought them back to Europe on his ship to feed his animals and people.


So let’s get down to the nitty-gritty, is there any real nutritional value in a pumpkin or even the seeds, I hear you say? YES, yes and yes again. Do not attempt to throw them away.


The seed are packed with a high amount of Zinc, Magnesium, Potassium, Iron, Dietary fibre and Phosphorus. So just to highlight some of the wonderful benefits that these nutrients will do:

  • Reduce inflammation in the body with high levels of alpha-linolenic acid.
  • A natural aid for cancer patients (when using any supplementing always contact your healthcare profession) in some cases it helps to reduce the risk of cancer and support the health of cancer patients.
  • Great for maintaining and supporting a healthy prostate for men. 
  • Also fantastic for mental health, pumpkin seeds contain high amounts of tryptophan, this amino acid will encourage a good sound sleep.
  • Helps to treat diabetes, with its low GI they are a great snack and help to keep blood sugar imbalances at bay.
  • Pumpkin seed are also known for the great support with heart and cardiovascular system.

The seeds do taste a bit bland, but it’s very easy to jazz them up to a tasty nutrient dense snack. For example: On a dry pan or baking tray with parchment paper, just scatter seeds and coat with Tamari – a gluten free soy sauce. In the oven just leave them for 10 mins – you will notice them getting nice and crispy, same on the pan. Store the seeds in a clean airtight container, they will last about 5 days. Toss the seeds in salads, soup, and roast veggies or just as a snack.

The flesh of the pumpkin contains the same mineral as the seeds, but the rich vibrant colour, shows that it contains very powerful antioxidants, Carotenoids & Beta –Carotene which is the precursor to one major vitamin, Vitamin A. This will keep your skin healthy on the inside and outside, help to protect against infections as an Immune system booster, protects against many forms of cancer and essential for night vision.


There are many things you can do with this pumpkin flesh: make roast vegetables, soup, casseroles, pie or bread. I made soup and it was delicious, my kids couldn’t get enough of it!


Here is my soup recipe that I would like to share with you.


Betty’s Pumpkin Soup

  • 1 average size  pumpkin, flesh cut into chunks
  • 1 large potato, cut into chunks
  • 1 medium onion, sliced
  • 750ml chicken or vegetable stock
  • 200ml coconut milk
  • 2 cloves of garlic, chopped
  • 2 heaped tsps. of medium curry powder
  • A little coconut oil


You may need to cut back on the spices here, depending on your kids taste buds. In a pan heat coconut oil, add onions and garlic until nice and soft. Add the pumpkin, stock, potato (the potato will make the soup thick, it will be fine without it too) and curry powder. Boil for about 10-15 minutes, blend in a liquidiser. Enjoy!

So just to say it again please don’t throw away your pumpkin seeds or flesh, if you are too busy just pop them into the freezer and whip the soup up at weekend, let me know how you get on with it!

There are many things you can do with this pumpkin flesh: make roast vegetables, soup, casseroles, pie or bread. I made soup and it was delicious, my kids couldn’t get enough of it!