I made this recipe for my Halloween carving pumpkin, as the Wednesday Addams in me loves a little spooky celebration, but I like to use my pumpkin to make something tasty, too, and avoid frightening food waste! This recipe can also be used with any squash or pumpkin, at any time, of course.
THE SECRET INGREDIENT: Beta-carotene
Pumpkin and carrots are packed with beta-carotene, a plant pigment that gives them their gorgeous orange colour. Your body converts beta-carotene into vitamin A as needed, supporting healthy skin, vision and immune function. It's fat-soluble, so roasting the veg with olive oil and adding a swirl of coconut milk helps your body absorb it. A little fat really does make a difference!
Serves: 2 as a generous bowlful or 3 smaller bowls.
Prep and cook time: 70 minutes
For the seeds:
The trick is to wash and dry them properly so they crisp rather than steam.
Ingredients
Seeds from your Halloween pumpkin
1 tbsp olive oil
½ tsp sea salt
½ - 1 tsp smoked paprika, to taste
Optional: pinch chilli flakes or garlic granules
Method:
Separate seeds from stringy pumpkin fibres.
Rinse in a sieve.
Pat with a clean tea towel. Leave to dry for an hour or so.
Heat oven to 170°C.
Toss seeds with olive oil, seasonings.
Spread in a single layer on a baking tray.
Roast for approx. 25 minutes, stirring once or twice, until golden and crisp.
Tip: Keep an eye on them towards the end. They can go from golden to burnt quickly.
Store in an airtight jar once cool.
For the soup:
Ingredients
350g pumpkin flesh, in chunks
2 medium carrots, chopped, no need to peel
2 smallish red onions, peeled, chopped
2 garlic cloves
1 tbsp olive oil
1 tsp ground cumin
1 tsp ground coriander
A little chilli (optional)
400ml stock, plus more to thin the soup if you like
100ml coconut milk - I make with a chunk of coconut cream stirred with boiled water
Juice of ½ lime, or more to taste
Pepper and salt, to season
Heat oven to 190°C fan.
Method:
Heat oven to 190°C fan. Put pumpkin, carrots, onion and garlic on a roasting tray. Toss with olive oil, spices and seasoning.
Roast for 30-35 minutes until everything is soft and starting to caramelise. Remove the garlic a little earlier if needed, as it may take less time.
Transfer to a pan, squeeze the roasted garlic out of its skin and add the stock and coconut.
Simmer for 5 minutes to warm it through. Blend. Season and add lime to taste.
To serve:
Scatter over your roasted pumpkin seeds.
A little chilli flakes or chilli oil if you like some heat.
Notes:
A nutritional therapist's extra: pumpkin seeds bring zinc, magnesium, fibre and plant protein, the oil helps with absorption of fat-soluble carotenoids from the veg.
Add tinned lentils or beans to the bottom of your bowl before adding the soup for extra protein.
One thing worth knowing: Halloween carving pumpkins can be a little watery and less sweet than culinary varieties, so the roasting, carrots and spices help here.
