Warming Autumn Soup

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Warming Autumn Soup

Vegetarian. Gluten Free, Vegan. Dairy Free. Serves 2

1/2 onion finely chopped
1 tsp of minced garlic
1  tsp of minced ginger
1.5 cups of water
1/2 tsp of vegetable stock
1/2 tsp cinnamon
1/3 cup of coconut milk
2 small carrots
1/4 butternut pumpkin
1/2 medium sized sweet potato
1 can of chickpeas
Moroccan seasoning

Turn the oven on to 170 degrees. Empty the canned chickpeas into a strainer and rinse thoroughly with water. Sprinkle Moroccan seasoning over the chickpeas ensuring they are evenly coated. Place the chickpeas on a tray in the oven and move onto the soup component.

Chop vegetables into 5cm chunks. Saute onion, garlic & ginger in a pot with a dollop of coconut oil until it becomes fragrant and the onion starts to brown.  Add the water, vegetable stock & cinnamon into the pot and stir until combined. Place vegetables into the pot ensuring they are evenly spread and covered in water (they don’t need to be completely submerged).  Place the lid on the pot and let the ingredients simmer for 5-10minutes, until the vegetables start to soften.

Remove the vegetables from the heat and blend, along with the coconut milk, in a blender or food processor.
Take the chickpeas out of the oven, they should be slightly crunchy on the outside and soft on the inside.

Serve soup immediately with a handful of moroccan chickpeas on top.

Warming Autumn Soup


Benefits of Orange Vegetables:

Beta- Carotene is the compound that gives orange fruit and vegetables their colour.
“The human body converts beta-carotene into vitamin A (retinol) – beta-carotene is a precursor of vitamin A. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision.”
(http://www.medicalnewstoday.com/articles/252758.php – site visited 14/04/14)

Fun fact: It is a fat soluble vitamin meaning it is more readily absorbed by the body when its eaten with a fat such as olive oil, coconut oil or nuts.

Sweet Potatoes:
These babies are higher in nutrients than regular potatoes and have a lower glycaemic index making them great for regulating blood sugar levels & keeping you fuller for longer. They are an excellent source of beta-carotene meaning they have a strong anti-cancer action, they are high in antioxidants and vitamin E which help thin the blood, preventing platelet aggregation therefore helping to prevent heart disease.  See here for more Vitamin E benefits http://www.newsmax.com/FastFeatures/Health-benefits-vitamin-E/2011/02/01/id/369888/
Butternut Squash:
Butternut Squash/pumpkin is one of the richest sources of beta-cryptoxanthin, a carotene that is linked with protection from lung cancer. Butternut pumpkin is also thought to help reduce inflammation and is high in vitamin C & E meaning it is the perfect ingredient to boost the immune system. It is also a high fibre source of complex carbohydrates and contains calcium, iron & magnesium
Carrots are one of the most nutritious root vegetables. The high carotene content protects against high blood cholesterol and heart disease and also protects against some cancers, whilst improving eye sight and maintaining healthy lung function.


One Response

  1. […] Serve immediately as a side dish, a snack or as a topper for my Warming Autumn Soup (recipe here) […]

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