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Pumpkin and Kale Soup

14/5/2017

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Oh how I love a bowl of warm pumpkin soup. This is such a simple recipe with a twist of green vege ;) 

Using fresh, whole food ingredients this recipe is naturally gluten free and dairy free.
​
Did you know many store-bought stocks may contain gluten, lactose and yeast? I recommend finding a brand free from these ingredients and free from flavour enhancers or excess salt, or alternatively you can make your own vegetable stock and freeze in batches for ready-to-go soup stock. 

Nourish 101:
  • Soup is a great meal to nourish your body with nutrients. Fantastic for lunch, dinner or even breakfast, soups are an easy to digest meal. 
  • Soup is also a great way to get kids to enjoy vegetables, especially some of those they wouldn't typically eat whole. 
  • Pumpkin is a powerhouse of anti-oxidant vitamins such as vitamin A and C necessary for maintaining healthy skin, eye sight and mucus membranes. 
  • Kale, the popular super-vege, is loaded with minerals and vitamins.  It contains health promoting nutrients such as iron, magnesium,manganese, vitamins K, A and C as well as fibre. 
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​Recipe
Ingredients:
  • 5 Garlic Cloves, crushed 
  • 1 large bunch Kale, woody stems removed, roughly chopped
  • 1 tablespoon Olive Oil
  • 2kg Pumpkin, peeled and diced into large pieces
  • 1.25L Stock or well seasoned water
  • 1/2 teaspoon ground Nutmeg
  • Pinch Pink Salt 
  • Generous Amount of Black Pepper
Method:
  1. In an extra large saucepan or soup pot saute garlic and kale in olive oil for 3-4 minutes. 
  2. Add pumpkin, stock, nutmeg, salt and pepper and bring to a boil. Reduce to a simmer and cook for 20 minutes or until pumpkin is tender.
  3. In a blender (I use Vitamix for all of my pureed soups) or food processor puree ingredients until smooth.
Make It Personal:
  • Garnish with fresh chives or spring onions, chopped.
  • Add 1 cup baby spinach leaves before pureeing.
  • Add 11/2 head broccoli florets with pumpkin. 
Sensitive to FODMAPs?
  • Omit fresh garlic and add 2 tablespoons garlic infused olive oil. 
  • Choose Kent or Jap pumpkin and avoid butternut pumpkin.

​For more nourishing recipes, check out:
www.livelovenourish.com.au

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