Save your pumpkin this Halloween!

Pumpkin carvers, before you throw all that lovely pumpkin flesh away I have a recipe to help you put it to good use!

Pumpkin flesh and seeds are packed with antioxidants, vitamins and minerals.

One of nature’s riches sources of alpha-carotene – a carotenoid that converts to vitamin A in the body, helping to increase cell renewal.

It’s also packed with collagen boosting Vitamin C, as well as Vitamin B5, potassium and magnesium.

Even the seeds are stuffed full of goodness, being rich sources of zinc and all-important Essential Fatty Acids.

So, without further ado, why not try this Pumpkin and Potato Soup (via. What Katie Ate) – perfect for enjoying after a long evening trick or treating!

Pumpkin & Potato Halloween Soup

Oil for cooking (Rapeseed, Olive, Coconut)
1 brown onion, peeled and finely diced
4 large cloves garlic, peeled and crushed
2 stalks celery, cut into 1cm slices
1 kilo pumpkin, skin and seeds removed, flesh cut into chunks
1 large potato, peeled and cut into large chunks
1 litre free-range, organic chicken stock
½ teaspoon ground cumin
½ teaspoon ground sage
½ teaspoon dried chilli flakes (optional)
2 springs fresh thyme
2 heaped tablespoon sour cream

To serve:

8 slices Jamon Iberico or Parma ham, grilled (optional)
Extra sour cream to serve
Rosemary Oil (can be bought in gourmet food shops easily)
Salt and freshly ground black pepper


Warm 1 tablespoon of oil in a large, deep pot. Add the onion and sauté for 3-4 minutes over medium heat. Add in the minced garlic and continue to cook together with the onion for a further 4-5 minutes, stirring often and taking care to not let the garlic burn. At this stage you can add the celery and cook for 2-3 mins then add in the potatoes and pumpkin along with the stock. Season well with salt and freshly ground black pepper then bring to the boil over high heat, and simmer over medium heat until the pumpkin and potato is cooked through when tested with a sharp knife.

Transfer the entire contents to a blender and whizz until full smooth (you may have to do this in one or two batches depending on the size of your blender). Add the blended soup back into the same pot then add the ground cumin; ground sage, thyme leaves, chilli flakes if using, and 2 heaped tablespoons of sour cream. Stir all together and season again if you think it needs it.

Simmer the soup over low-medium heat for 20 minutes to infuse flavours then serve piping hot in bowls with an extra dollop of sour cream, a drizzle of rosemary oil and a slice of crispy grilled Jamon or Parma Ham (optional).

(Image via. What Katie Ate)

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