Pumpkin, ginger and carrot soup


  • 1 butternut pumpkin (approx. 1.5kg) peeled and cut into cubes
  • 2 carrots, peeled and cut into chunks
  • 1 tbsp. grated ginger
  • 1 orange (zest and juice)
  • 740 ml (3 cups) vegetable stock
  • 2 tbsp. olive oil


  1. Heat a large saucepan to medium-high heat, add 2 tbsp of olive oil then the pumpkin and carrot, and cook until vegetables begin to soften (around 10 minutes).
  2. Add 1 tbsp grated ginger and cook a further 5 minutes; the vegetables should be slightly charred which will add to the flavour.
  3. Add 3 cups of vegetable stock, orange juice and zest, and cook for a further 20 minutes.
  4. Use a stick blender to blend soup until smooth. Serve with a swirl of cream or low fat yoghurt, a sprinkle of marinated feta, shredded basil, and pepper to taste.

By https://www.aussiefarmers.com.au/recipes/main-dishes/pumpkin-ginger-carrot-soup/

Health benefits of the foods and spices in recipe

Pumpkin  is one of the very low calorie vegetables. 100 g fruit provides just 26 calories and contains no saturated fats or cholesterol. Pumpkin has many anti-oxidant vitamins such as vitamin-A, vitamin-C and vitamin-E and is a good source of Bvitamins like folates, niacin, vitamin B-6 (pyridoxine), thiamin and pantothenic acid. It is also an excellent source of many natural poly-phenolic flavonoid compounds such as a, ß carotenes  cryptoxanthin, lutein and zea-xanthin and a rich source of minerals copper, calcium, potassium and phosphorus

Ginger offers loads of health benefits including relieving gastrointestinal irritation and reducing inflammation.

Carrots are rich in beta-carotene which is converted into vitamin A which helps prevents premature wrinkling, acne, dry skin, pigmentation, blemishes and uneven skin tone, This is due to the high levels of beta-carotene in carrots also acting as an antioxidant and helps slow down the ageing of cells. Furthermore, are rich Vitamin C, Vitamin K, vitamin B8, pantothenic acid, folate, potassium, iron, copper, and manganese.

Oranges are an excellent source of Vitamin C, a good source of B vitamins and Vitamin A, as well as dietary fiber, calcium, copper, and potassium.

Olive Oil is rich in monounsaturated fatty acids, and is a major component of the Mediterranean diet, which is associated with a low death rate from cardiovascular diseases compared to other parts of the world. Olive oil can reduce inflammation, which may be one of the main reasons for its health benefits, it contains a substance called oleocanthal, which has anti-inflammatory properties and helps reduce joint pain and swelling. It also contains Vitamins E and K.