As the weather turns crisp and cool, there’s nothing more comforting than a bowl of this nourishing autumn-inspired soup. A harmonious blend of pumpkin, kumara (sweet potato), and parsnips, this vibrant orange soup is bursting with various vital nutrients.
Pumpkin is the star of this dish. It provides a rich source of beta-carotene, an antioxidant that can help support healthy vision and immune function. This nutrient-dense squash also contains fibre, vitamins C and E, and minerals like potassium and manganese.
Kumara, or orange-fleshed sweet potato, provides sustained energy with even more beta-carotene and complex carbohydrates. Sweet potatoes are also a great source of vitamin B6, which plays a crucial role in metabolism and nervous system function.
Parsnips, the unsung root vegetable hero, contribute their unique array of benefits. These ivory-coloured roots are an excellent source of soluble fibre, which can help promote healthy digestion and reduce cholesterol levels. Parsnips also contain vitamins C and K and the mineral folate.
This soup is comforting and nourishing. It is simmered in a flavorful vegetable broth and seasoned with a blend of Italian herbs. The onions and garlic provide aromatic depth, while the herbs lend an earthy, savoury note that complements the vegetables’ natural sweetness.
Blended to a velvety smooth texture, this pumpkin, kumara, and parsnip soup is a satisfying plant-based meal. Serve it as a starter, or enjoy it as a main course with a side of crusty whole-grain bread for a truly cosy and wholesome dining experience. This vibrant, autumnal soup is a delicious way to boost your intake of essential vitamins, minerals, and antioxidants.
Pumpkin, Kumara and Parsnip soup
Ingredients
- 1 large brown onion diced
- 2 cloves garlic minced
- 1 whole pumpkin deseeded, peeled and cubed
- 2 orange kumara (sweet potato) peeled and cubed
- 1 large parsnip cubed
- 4 cups vegetable stock
- 1 cup water
- 1 tbsp mixed italian herbs
Instructions
- In a large stock pot, saute the onion and garlic in a small amount of water. Saute until the water has evaporated and the onions start to caramelise. Add a little more water and stir.
- Add in all other ingredients, heat at mid to hot temperature until it starts to boil then reduce the heat, cover and cook for 30 minutes.
- Check to make sure the vegetables are soft. If not, continue to cook in five minute batches. Once soft blend with a stick blender until smooth and creamy or move in batches to a blender.
- Serve immediately glazed with Air-Fried Crispy Onion.
