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Pumpkin Soup

Ingredients:


· 1kg of butternut pumpkin (skin removed and diced)

·  1 large potato (peeled and diced)

·  1 brown onion (finely diced)

·  1 leek finely sliced (white part only)

·  3 cloves of garlic crushed

·  1 cup of chicken or vegetable stock


Method:


1. Heat a deep pot over a medium-high heat, add ½ tablespoon of rice bran oil (or oil of your choice) with the diced onion and sliced leek.

2. Cook until onion is slightly translucent then stir in garlic and cook for another minute. Add pumpkin, potato and stock and bring to boil.

3. Once boiling, reduce the heat and simmer with lid on for 20-30 minutes stirring occasionally to ensure the vegetables are evenly cooking.

4. Check that the pumpkin and potato is soft and well-cooked before removing from heat and let stand for 10 minutes to slightly cool.

5. Use a stick blender or jug blender to blend in batches until soup is thick and smooth. Return to pot and heat slowly until ready to serve.

6. Serve with a dash of pouring cream or on its own.

Enjoy!

Posts from Integria

Posts from Integria

Patient Education Series - Inflammation & Anti-inflammatory Foods: Calming the Fire

In this episode, Sam Cartwright provides a clear and practical overview of inflammation — a natural and essential process that helps the body respond to injury and infection. While acute inflammation plays a vital role in healing, chronic inflammation can become a silent driver of many long-term health concerns. Sam explains how chronic inflammation can contribute to many common conditions, from eczema to migraines, and even changes in mood and energy. Learn how dietary and lifestyle patterns can influence the body’s inflammatory response, and how small, consistent choices can make a meaningful difference over time. Sam discusses the foods and environmental factors that may fuel the fire of inflammation, and shares his list of top ten anti-inflammatory foods to include in your diet every day, such as colourful fruits and vegetables, omega-3 rich sources, and antioxidant-packed herbs and spices. Inflammation isn’t always visible, but every meal and lifestyle choice is a chance to calm the fire.
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