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THE JOURNAL

Your dose of fitness, health and wellbeing information with Han.

No-Roast Pumpkin Soup with Crispy Chickpeas 

This is an easy, one-pot Pumpkin soup that is perfect weeknight dinner.

  • TIME: 35 MINS
  • SERVES: 4
  • DIFFICULTY LEVEL: EASY

Do you know the benefits of Orange foods…

Kumara, pumpkin, carrots 🥕are all rich in vitamin A, whilst capsicums, oranges, mandarins and grapefruits 🍊 are all superb sources of vitamin C.

Vitamin A and C and both essential nutrients for supporting our immune system. Our immune cells perform hundreds of processes on a daily basis to keep us fit and healthy, and many of these processes require these nutrients.

Read more about how to boost your immune system 

 

Ingredients:

  • Soup
  • 800g-1kg pumpkin, chopped 3cm
  • 1 onion, chopped
  • 1-2 cloves garlic, chopped
  • 3 cups veggie stock or broth
  • 1 tsp honey
  • 1 tsp ground nutmeg
  • 1/2 tsp salt
  • 2 Tbsp peanut butter
  • Chickpeas
  • 2 x 400g can chickpeas, drained and rinsed
  • 1 Tbsp turmeric
  • To serve
  • ½ cup sour cream or unsweetened Greek yoghurt
  • Coriander leaves

Method:

  1. Preheat the oven grill to high, alternatively use an airfryer. 
  2. Chop pumpkin, onion and garlic. Add all to a large pot, along with stock, honey, nutmeg and salt. Season with pepper. Bring to the boil, and once boiling, reduce to a simmer and cook covered for about 20 minutes, until the pumpkin is breaking down. Stir through peanut butter and cook for a further 5 minutes, uncovered. 
  3. While soup is cooking, drain and rinse chickpeas and pat dry. In a medium bowl, toss chickpeas, a good drizzle of olive oil and turmeric. Season with salt and pepper. Spread chickpeas over a lined oven tray and bake for 5-7 minutes, checking and tossing regularly. Alternatively, use an air-fryer and cook for about 12 minutes. 
  4. Once soup is cooked, remove from heat and use a stick mixer or blender to blitz soup. 
  5. Serve soup in bowls and stir through a spoon of sour cream or yoghurt. Sprinkle over crispy chickpeas and coriander. 

The perect winter warmer! yum 😋

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Chats with Han – Toni Street

Toni Street shares what being healthy means to her and the challenges of her autoimmune disease. We talk about running the house and managing busy routines.