Pumpkin soup is the perfect way to get some colour in your life and some microbiome-friendly prebiotics.
PERFECT FOR FREEZING
Soup is a gloriously comforting dish that is filling and full of delicious prebiotic fibers for your gut bacteria. It’s not just a warming winter dish, it’s a perfect starter in summer, especially if served in a tiny bowl with a sprinkle of fresh parsley.
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Butternut squash nutrition
|Butternut squash nutrition facts||per serving (280g)|
A 2013 in-vitro study of how gourds influence gut bacteria showed that eating pumpkin (and other gourd-type vegetables) increased butyrate, an essential short-chain fatty acid (SCFA) that keeps the gut lining healthy. It also increased acetic acid, another SCFA, that helps maintain the right pH for happy bacteria to thrive.
☝️FACT☝️ Studies show that feeding pumpkin to diabetic rats helped improve glucose tolerance, blood sugar levels, and cholesterol markers.
Calories in butternut squash
One cup of butternut squash (140g) has just 63 calories. More importantly, it has nearly 3g of fiber, which is essential for digestive health. By turning your pumpkin into soup, you’ll probably be eating much more than 1 cup of pumpkin, which will help you reach the optimal 30g of fiber you need per day.
How to pick a good pumpkin?
How to store pumpkin
Pumpkins don’t need to be refrigerated. Like potatoes, onions, and garlic, keep them in a dark and dry cupboard and they will keep for ages. You can also chop up your pumpkin, and it will keep for a few days in an airtight container in the fridge if you don’t have time to cook it immediately.
Vegan pumpkin soup recipe
This healthy pumpkin soup is perfect for work lunch, but it will also cheer you up on a dreary day, or set the scene for a dinner party when served with crunchy sourdough toast.
- 450g pumpkin (any kind) or butternut squash.
- 1 large onion
- 3 cloves of garlic
- 250ml coconut milk
- 500 ml vegetable broth
- Salt and pepper
Step 1 Dice pumpkin into even cubes, toss in olive oil, salt, pepper, and turmeric. Roast at 180C until soft (about 20–25 minutes).
Step 2 Peel and slice the onion and garlic finely. Cook in olive oil on low heat in a small pan (lid on) so it doesn’t colour, but becomes soft and translucent.
Step 3 Transfer pumpkin, onions, and garlic to a large saucepan. Add coconut milk and vegetable broth, and bring to a simmer.
Step 3 Blend to create a smooth, silky soup. Season with salt, pepper, and about 1 tbsp brown sugar to balance the flavour.
Step 4 Voila, you’re done – pumpkin soup for your belly, your budget, and your vegan friends.
- Km, S. & Lele, S. 2013, "Prebiotic activity of gourd family vegetable fibres using in vitro fermentation", Food Bioscience, vol. 1, pp. 26–30
- Liu, G., Liang, L., Yu, G. & Li, Q. 2018, "Pumpkin polysaccharide modifies the gut microbiota during alleviation of type 2 diabetes in rats", International Journal of Biological Macromolecules, vol. 115, pp. 711-717
- Minich, D.M. 2019, A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for Eating the Rainbow, Journal of Nutrition and Metabolism, vol. 2019,
- USDA Food Data Central