HIGH PROTEIN PUMPKIN SOUP
HIGH PROTEIN CREAMY ROASTED PUMPKIN SOUP (longer the name, the better it tastes)
I know you have been on the edge of your seat to find out what the secret ingredient is to give the protein a little boost… it is TOFU (wowza, I bet you didn’t expect that, hey)
A warming, creamy pumpkin soup with a boost of plant-based protein from tofu. Make it smooth, leave it slightly textured, and personalise it with your favourite crunchy toppings.
Makes: ~5 yummy bowls
Preparation time: Approximately 15 minutes
Cooking time: 60–70 minutes
Protein: 15 g of protein/bowl not including your choice of toppings!
Ingredients
1.5 kg butternut pumpkin, peeled or not peeled (I don’t personally peel), deseeded and cut into large chunks
1 brown onion, peeled and cut into large chunks
½ head of garlic, whole
2 teaspoons ground cumin, or to taste
1-2 tablespoons olive oil
Salt and freshly ground black pepper, to taste
Up to 3 litres prepared stock
600 g silken or soft tofu
Optional Fun Toppings
Greek yoghurt
Fresh coriander
Caramelised onion
Roasted chickpeas
Roasted pumpkin seeds or mixed seeds
A drizzle of chilli oil
Method
Preheat the oven to 180°C fan-forced.
Arrange the pumpkin and onion on a large baking tray. Add the half-head of garlic, keeping the cloves together in their skin.
Drizzle the vegetables with olive oil, then sprinkle over the cumin, salt and pepper. Toss gently until everything is lightly coated.
Roast for 60–70 minutes, or until the pumpkin is soft and can be easily pierced with a fork.
Transfer the roasted pumpkin and onion to a large pot. Squeeze the roasted garlic cloves from their skins and add them to the pot.
Add the tofu and approximately 2 litres of the prepared stock. Using a stick blender, blend until the soup reaches your preferred consistency. Add more stock gradually until it is as thick or thin as you like. (Looking for a stick blender sponsor; I think I used my Ninja Bullet 4-5 times to blend, can confirm not the most efficient way)
Place the pot over medium heat and cook, stirring occasionally, until the soup is heated through. Taste and adjust the cumin, salt and pepper as needed.
Divide between bowls and add your favourite toppings. Try Greek yoghurt, coriander and chilli oil, or add roasted chickpeas, seeds or caramelised onion for extra flavour and crunch.
There is no single right way to top your soup; have fun and make each bowl your own!
Have a look at some topping ideas below!
