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Pumpkin and Vegetable Soup

Oct 11, 2022   •   
Pumpkin and Vegetable Soup

How to find time for 5+ servings of fruit/veg a day

We all know the standard recommendation of having 5+ servings of fruit/veg a day but as busy Mums, we know that it is not always easy to achieve. On top of that, it is often hard to get your kids eating variety of fruit and vegetables. Enter a firm family favourite, a stalwart go-to recipe for busy Mums everywhere – the humble Pumpkin Soup.

Why Pumpkin & Vegetable soup?

The beauty of this recipe is that you use one ingredient, the pumpkin, as the base and then add whatever vegetables you have in your fridge. I’ve added kumara (sweet potato), spinach, silverbeet, cauliflower, parsnip and broccoli in various iterations of this soup and the kids can’t tell what you’ve hidden!

Three reasons why this recipe is awesome

  • It’s so versatile. Heat up some soup for lunch with a slice of wholemeal toast or have it as an entrée before dinner (Bonus: the family will think they are dining in a fancy restaurant).
  • Cook up a big batch – it keeps well in the fridge for a couple of days & also freezes well.
  • It’ll save you money. Using vegetables that are in season is the cheapest way to purchase vegetables. This is a great winter recipe, but for inspiration for other seasons, check out this list of seasonal produce.

This actually tastes good Mum – Alex, 6 years old

Pumpkin and Vegetable Soup Recipe

  • Serves: 6
  • Prep: 15 mins
  • Cook: 20 mins

What you will need:

  • 2 Tbsp butter
  • 1 Onion – diced
  • ½ leek – chopped
  • 2 Cloves Garlic – finely chopped
  • 1 carrot – chopped
  • 1 potato – chopped
  • ¼ pumpkin – chopped
  • 2 cups chicken stock
  • Salt and Pepper

What you need to do:

  • In a large saucepan, place onion, leek and garlic in butter & soften.
  • Add chopped veggies & stock.
  • Bring to boil and simmer until all veggies are soft (15-20mins)
  • Puree soup with stick blender.
  • Add salt and pepper to taste.
  • Serve with wholegrain toast.

Vegetable amounts are just a guide. If soup is too thick once blended, add some water for perfect consistency.

Other veggies can also be added – including cauliflower, broccoli, spinach, silverbeet etc

I love this recipe as it is a great, easy way to consume a decent amount of vegetables while juggling busy Mum life. And it’s a bonus my kids love it too!

Caren runs Mums & Bubs classes in Dunedin. Caren has always been passionate about fitness, and became a Mums Fitness Specialist after her own experience with pregnancy, birth and pelvic floor dysfunction. She loves helping mums to move more and eat well.

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