Nourishing winter soup recipes: Creamy pumpkin soup with toasted seeds

Expert nutritionist Nicola Jaffrey from Embody Nutrition Consulting, shares her easy pumpkin soup recipe, perfect for maintaining optimal nutrition during the colder months

As the chill of winter sets in, maintaining optimal nutrition becomes paramount, especially for older adults. Ensuring an adequate intake of energy (kilojoules) and protein is essential for maintaining energy levels, supporting muscle health, and boosting immunity during the colder months. Discover Nicola’s easy pumpkin soup recipe, as well as her handy tip to incorporate healthy fats into your winter diet.

Creamy pumpkin soup with toasted seeds

Serves 2

Ingredients

• 1 tablespoon olive oil

• 1 onion, diced

• 2 cloves garlic, minced

• 1 pumpkin, peeled, seeded, and diced

• 4 cups low-sodium vegetable broth

• 1 cup cooked red lentils

• ½ cup coconut milk Salt and pepper to taste

• Toasted pumpkin seeds for garnish

Method

1. Heat olive oil in a large pot over medium heat. Add onion and garlic. Sauté until translucent.
2. Add pumpkin, lentils and broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until pumpkin is tender.
3. Use an immersion blender to puree the soup until smooth.
4. Stir in coconut milk and season with salt and pepper.
5. Serve hot, garnished with toasted pumpkin seeds for added crunch and healthy fats.

Nicola’s tip: Incorporate healthy fats

Adding sources of healthy fats, such as nuts, seeds, and olive oil, to your soups can enhance their flavour and nutritional value. Healthy fats are essential for absorbing fat-soluble vitamins and supporting heart health.