When it comes to heart-friendly comfort food, few dishes are as satisfying and nourishing as a homemade pumpkin soup. This recipe from Kathy Marinias uses roasted vegetables, tinned legumes for added protein and fiber, and a generous drizzle of extra-virgin olive oil. It’s simple to prepare, full of flavor, and packed with ingredients that support cardiovascular health.
It also keeps well in the freezer, making it a practical option for busy weeks when a nutritious meal needs to come together quickly.
deeply satisfying soup built on roasted vegetables, legumes, and extra-virgin olive oil. Simple to prepare, full of flavour, and genuinely good for your heart. It also freezes well — making it a practical option for busy weeks.
Servings 4
Calories 220kcal
Ingredients
- 500g pumpkin peeled and cubed
- 1 zucchini chopped
- 1 red onion quartered
- 2 garlic cloves skin on
- 1 tbsp olive oil extra virgin
- 400g tin lentils, chickpeas or cannellini beans drained and rinsed
- 500ml low salt chicken or vegetaable stock
- 1/2 teaspoon chili or smoked paprika powder
- black pepper, cumin or rosemary to taste
- plain yoghurt or light cottage cheese to serve optional
- sprinkling of pumpkin seeds and fresh pasley to garnish
Instructions
- Step 1: Preheat your oven or air fryer to 200°C (180°C fan).
- Step 2: Toss the pumpkin, zucchini, onion, and garlic (in skin) with olive oil and your chosen spices. Roast for 25–30 minutes until golden and soft.
- Step 3: While the vegetables roast, warm the stock in a large pot. Add chili powder if using.
- Step 4: Squeeze the roasted garlic out of its skin. Add all roasted vegetables and the drained legumes to the pot.
- Step 5: Blend until smooth using a stick blender, or transfer to a standard blender in batches.
- Step 6: Gently reheat and adjust seasoning.
- Step 7: Ladle into bowls and top with a dollop of Greek yogurt or cottage cheese, a sprinkle of pumpkin seeds, and fresh parsley just before serving.
Notes
This soup keeps well in the freezer for up to 3 months. Portion into individual containers for a quick and nourishing weeknight meal.
Choose low-salt stock to keep sodium in a heart-friendly range. The legumes add soluble fiber which may help manage cholesterol levels — lentils, chickpeas, and cannellini beans all work equally well.
