When it comes to heart-friendly comfort food, few dishes are as satisfying and nourishing as a homemade pumpkin soup. This recipe uses roasted vegetables, tinned legumes for added protein and fibre, and a drizzle of olive oil to bring it all together. It’s simple to prepare, full of flavour, and packed with ingredients known to support cardiovascular health.
Ingredients
- 500g pumpkin, peeled and cubed
- 1 zucchini, chopped
- 1 red onion, quartered
- 2 garlic cloves, skin on
- 1 tablespoon (15ml) extra virgin olive oil
- 400g tin of lentils, chickpeas, or cannellini beans (drained and rinsed)
- 500ml low-salt chicken or vegetable stock
- ½ teaspoon chilli powder (optional)
- Black pepper and seasoning of your choice (e.g. cumin, smoked paprika, rosemary)
- Plain Greek yoghurt or light cottage cheese to serve (optional)
Instructions
-
- Preheat your oven or air fryer to 200°C (or 180°C fan).
- Toss the pumpkin, zucchini, onion, and garlic (in skin) with olive oil and chosen spices. Roast for 25 to 30 minutes until golden and soft.
- While the vegetables roast, warm the stock in a pot and add chilli if desired.
- Squeeze the garlic out of its skin. Add all roasted vegetables and legumes to the pot and blend until smooth using a stick blender, or transfer to a standard blender in batches.
- Gently reheat, adjust seasoning, and serve with a dollop of yoghurt or cottage cheese.
- Ladle into bowls and top with a sprinkle of pumpkin seeds and chopped fresh parsley just before serving.
Why This Soup Supports Heart Health
Pumpkin is a versatile and naturally low-calorie vegetable that contains beta-carotene, a powerful antioxidant. It also has a lower glycaemic index than traditional starchy carbs like potatoes, helping to reduce blood sugar spikes and support stable energy levels.
Tinned lentils, chickpeas, and beans offer a convenient source of plant-based protein and soluble fibre. These nutrients help manage cholesterol levels and support digestive health, which are important pillars of heart care.
Olive oil is rich in monounsaturated fats and polyphenols, both of which are associated with reduced inflammation and improved heart function.
Greek yoghurt or light cottage cheese adds a satisfying creamy finish while contributing calcium and additional protein. Choosing low-fat options keeps saturated fat in check.
By using low-salt stock and herbs for flavour, you can enjoy a full-bodied soup while keeping your sodium intake in a heart-friendly range.
Pumpkin seeds are a great source of magnesium, which plays a vital role in heart rhythm regulation and blood pressure control. They also provide plant-based protein, healthy fats, and antioxidants that support overall cardiovascular health.
Fresh parsley is more than just a garnish—it contains vitamin C, folate, and flavonoids, all of which have been linked to reduced inflammation and improved circulation.
Simple, Nourishing, and Satisfying
This roasted pumpkin soup is more than just a tasty meal, it’s a thoughtful choice that supports your heart and overall well-being. With its balance of fibre, healthy fats, and plant-based protein, it’s ideal as a light lunch or warming dinner. It also keeps well in the freezer, making it a practical option for busy weeks.
