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Popular in the US around Thanksgiving and Halloween however Pumpkin is a vegetable that should be enjoyed all year round! Pumpkin is 95% water making it low in calories. It is also one of the highest beta carotene/Vitamin A food sources there is resulting in high antioxidant levels which can help reduce risk of developing chronic disease including heart disease and cancer. Pumpkin seeds (Pepitas) are also edible which can provide the body with a generous amount of polyunsaturated fats (healthy fats), Magnesium and Zinc when added to your diet.


Miso Glazed Roast Pumpkin:

  • 1 tbsp brown rice miso paste

  • 1 tbsp water (roughly)

  • 1 tsp onion powder

  • 1 tsp garlic powder

  • Pumpkin

  1. Preheat oven to 180degC or have an air fryer ready.

  2. Remove skin from pumpkin (unless using organic) and diced into large chunks.

  3. In a small bowl mix the miso paste, spices and water until you have a thick but pourable consistency.

  4. Coat the pumpkin chunks in the marinade and bake 30mins or until soft but crispy on the outside (or use an air fryer).

Curried Pumpkin Soup:

  • 500g pumpkin/ 1/4 large pumpkin

  • 2 large carrots

  • 3 celery stalks

  • 1 brown onion

  • 2 cloves garlic

  • 1 tbsp curry powder

  • 1 tbsp garam masala powder

  • ½ tsp turmeric

  • Black pepper

  • ~1L water or vegetable stock

  1. Sauté onion and celery in a splash of water until soft in a large pot.

  2. Add the spices and cook for 2mins. Adding more water is needed to prevent sticking/burning.

  3. Remove skin from pumpkin and chop into small pieces and add to the pot.

  4. Chop the carrots into small pieces and add to the pot. Mix.

  5. Pour in liquid and stir well.

  6. Allow to cook and simmer on medium for ~30mins. Stirring often.

  7. Once all vegetables are soft. Puree soup using an immersion blender.

  8. Adjust seasonings to taste.

  9. Top with crispy chickpeas and chopped chives (optional).

  10. Serves 4.



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