Blog : pumpkin

Sweet Anti-inflammatory Roast Pumpkin Soup

Sweet Anti-inflammatory Roast Pumpkin Soup

Recipe courtesy of  The FODMAP Friendly Vegan

“Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.”

Serves 4

Time taken: 50 mins

This is one of my favourite soups to prepare when my tum is playing up. Not only because it’s so easy to create, but also because it’s one of the tastiest. It is creamy (yet without cream), creates a cozy, warming feeling in your belly, is well-seasoned, and, to top it all off, is incredibly good for you! Oregano is an amazing herb from a health perspective, and has been traditionally used to treat respiratory tract disorders, gastrointestinal (GI) disorders, menstrual cramps, and urinary tract disorders. It is often used in naturopathy to treat candida due to its potent antibacterial properties. It also contains vitamins A, C, E, and K, as well as fiber, folate, iron, magnesium, vitamin B6, calcium, and potassium. One active agent in oregano is rosmarinic acid, which is a strong antioxidant that may support immune system health. Fresh oregano has an intriguing, complex flavour, and the herb is among the few that dries incredibly well. In this recipe it draws out the sweetness of the caramalised pumpkin perfectly. This recipe will definitely become a family staple.

Nourishing Ingredients:

  • 1 jap pumpkin (you could use butternut too – however note this is less FODMAP friendly due to its Oligos & Polyols content – so judge for yourself if this is safe)
  • 1 large carrot, cut into thick rounds
  • 1/2 cup roughly chopped spring onion tips
  • 1 tsp pure maple syrup
  • 3 cups vegetable stock (homemade is best to avoid added onion and/or garlic powders)
  • 1 cup Luz Almond original almond milk
  • 2.5 cm piece of fresh ginger, peeled and minced
  • 3 oregano sprigs (or 2 tsp dried oregano)
  • 1/2 tsp turmeric (you can use freshly grated or powdered)
  • A sprinkle of ground nutmeg
  • Coconut oil for frying
  • Extra virgin olive oil for coating
  • Himalayan salt & pepper to season
  • Optional: toasted pumpkin seeds & coconut cream to top

 

To Create: 

  1. Preheat an oven to 190ºC. Cut the pumpkin in half & scoop out the seeds.
  2. Place both halves on a baking sheet and fill each cavity with 1 sprig of oregano.  Drizzle the pumpkin with olive oil and sprinkle it with salt & pepper.
  3. Carefully turn the halves. Roast for about an hour, until soft and caramelised. Remove the pumpkin from the oven (turning off the oven) & allow to cool for 10 minutes.
  4. Place a heavy-bottomed pan on medium heat. Sauté the spring onion tips in some coconut oil. Add the ginger and chopped carrot and stir to combine. Scoop out the flesh of the cooled pumpkin and add it to the pot. Add the turmeric and maple syrup. Stir well. Allow the mixture to caramelise slightly but keep an eye on it.
  5. After a few minutes, add the vegetable stock to the pan and stir. Lower the heat and allow the mixture to simmer for 20 minutes.
  6. Using an immersion or high-speed blender, puree the soup until smooth. Add the nutmeg and stir. Taste and add salt & pepper as required.
  7. Pour the soup into bowls and top with some oregano leaves and a swirl of coconut cream if you’re feeling fancy. You could also add some toasted pumpkin seeds or activated buckwheat for added crunch.
Luzscious Pumpkin Pancakes

Luzscious Pumpkin Pancakes

Serves 2

½ cup baked pumpkin (approximately 100g, bake in 180 degree oven for approximately 45 minutes or until tender)

50mL Luz Original Cold Pressed Almond Milk

1 tsp cinnamon

¼ tsp allspice

¼ tsp ground nutmeg

1/4tsp ginger

1 tbsp honey

pinch sea salt

1/2 tsp vanilla extract

1 tbsp almond meal

1tsbp rice flour

1 tbsp coconut oil plus 1 tbsp for frying

 

  1. Blend all ingredients in a blender or food processor.
  2. Allow to rest for 5 minutes then mix with a wooden spoon.
  3. Heat coconut oil over low to medium heat then add ¼ cup of mix at a time to the pan, allowing to cook until golden brown approximately 2 minutes then carefully flip and cook for further 2 minutes or until set.
  4. Repeat with remaining mixture.
  5. Divide between two plates and serve with a dollop of ricotta, yoghurt or even better a scoop of our premium range of Luz Cream Frozen Dessert!

pancakes1