By Vicky
Pumpkin soup (ZOE)
According to food waste charity
56% of us will throw away our halloween pumpkins
That’s an estimated 22 million pumpkins to be thrown away in the UK alone.
There are lots of ways to enjoy your pumpkin whether it’s roasting and blending into a puree to add into baking recipes, toasting the seeds to top salads and snack on or our favourite: into a protein and fibre packed nourishing soup.
Makes 6 servings
Updated at: Fri, 02 Feb 2024 16:47:24 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
18
Moderate
Nutrition per serving
Calories225.2 kcal (11%)
Total Fat5.3 g (8%)
Carbs40.2 g (15%)
Sugars3.5 g (4%)
Protein7.5 g (15%)
Sodium682.4 mg (34%)
Fiber9.5 g (34%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings
1squash
medium, or pumpkin, for small - medium varities the skin is thin enough to leave on but if you have a really large one you may be better off peeling it
1 x 400gtin of white beans
we used cannellini
100gpearl barley
2leeks
chopped
4shallots
chopped
750mlveg stock
or water
seasoning
to taste
2 Tbspolive oil
100gkale
Instructions
Step 1
Roughly dice the squash then add to a pan with olive oil, cover and allow to cook for 5 minutes
Step 2
Next, add in the leeks and shallots and cook for 5 more minutes
Step 3
Drain the beans and add them to the vegetables with the pearl barley then cover with the stock
Step 4
Simmer the soup for 45 minutes adding more water as needed, until the pearl barley is cooked
Step 5
To finish, stir through the kale and stir until it wilts
Step 6
Enjoy!
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