Carrot & Pumpkin Canoodling Soup

Carrot and pumpkin are vegipatch friends that are rich in fibre, Vitamin A, and antioxidants. They compliment each other in dishes to create a smooth finish with a sweet undertone and are inexpensive to purchase. Garlic is a fantastic antimicrobial herb and is used worldwide for reducing cholesterol and high blood pressure.

If you’re looking for a low maintenance soup that’s fully loaded with nutrition and perfect for freezing, then put these ingredients on your next shopping list!

Ingredients

9 x organic carrots
1 x organic butternut pumpkin
1 x organic onion
1 x organic whole celery
3 x cloves organic garlic
2 inches organic ginger
2 tbspn organic coconut oil

1 x tin organic coconut milk
1 x tin organic cannelloni beans
1 tspn Herbamare
4 pints of hot water
Cracked pepper
Coconut yogurt to serve if desired

Method

1.Heat coconut oil in large pot
2.Thinly slice onion and celery & add to pot
3.Thinly slice ginger & crush garlic. Add to pot
4.Peel pumpkin and slice
5.Slice carrot but leave skin on. Add both to pot (If you have a food processor use this for all the slicing – saves on time but won’t give you the same muscle workout!)
6.Wash and drain cannelloni beans & add to pot
7.Make stock using hot water and Herbamare. Add to pot along with coconut milk
8.Simmer on stove for approximately 40 minutes stirring occasionally
9.Leave to cool for approx. 20 minutes then transfer to blender to pulse
10.Transfer back to pot and heat. Add cracked pepper to taste
11.Add more hot water if desired, I like my soup quite thick but make to personal preference
12.Transfer to warm bowls; add a dollop of coconut yogurt if desired

Equipment

Hand blended or smoothie blender

Food processor beneficial but not necessary

The Nerdy Nutritionist

Carrots are root vegetables that are available in 6 colours – white, yellow, orange, purple, red or very dark purple. They were originally used medicinally before they made their way on to our plates as a staple food (1). The humble orange carrot is known for its high amounts of provitamin A carotenoids, predominantly α and β carotenoids, and lutein (2). These carotenoids are plant based compounds related to Vitamin A. Carotenoids are essential for the development and function of the visual system; and help maintain proper immune system function, reproduction and gastrointestinal cell integrity.

Any of the following conditions would benefit from increase dietary intake of carrots: Psorasis, eczema, visual impairment, dry skin and hair, recovery of an infection and crohn’s disease