Food Friday – Autumn Spiced Pumpkin Soup and Irish Soda Bread
Welcome to this week’s Food Friday
We’ve teamed up with Inspire Wellbeing and Nutrition Advisor, Sal Hanvey to provide a series of delicious and healthy meals as part of #FoodFriday. This month, with the days getting colder, Sal takes us through her recipe for Autumn Spiced Pumpkin Soup and Irish Soda Bread.
Autumn Spiced Pumpkin Soup with Irish Soda Bread
Autumn Spiced Pumpkin Soup:
Ingredients:
2 tbsp of unsalted butter or olive oil,
1 onion
Rock or Sea Salt, pepper to season
3 garlic cloves crushed
2 tsp minced fresh ginger
1 and 1/2 tsp Curry powder
3/4 tsp Ground cumin
3/4 Ground coriander
1/2 tsp Turmeric powder
Pinch cinnamon powder
3 carrots
1 litre Stock (I use Yeast free Marigold Bouillon)
3 bay leaves
3 tbsp Double cream (or natural yoghurt or vegan cream)
*3 cups of pumpkin purée (see below)
Method:
*Cut medium pumpkin in half.
Scoop out the seeds (keep a few for garnish) and take out stringy bits. Place on a baking tray on tin foil and oil face down and roast for 45-1hr at 180c and then when done, scoop out pulp and hand blend to a purée.
Peel, chop and Fry the onion for a few minutes in the oil.
Then peel and chop and crush garlic and add it in.
Add the ginger and the spices and bay leaves and the finely chopped carrots and pumpkin pulp.
Then add a cup of water and stir.
Then add stock.
Bring to a boil and then simmer for 20 mins.
Remove the bay leaves, blitz with a hand blender and stir in the cream. Sprinkle over the remaining seeds, if using.
Irish Soda Bread:
Ingredients:
450g plain flour
1/2 tsp Bicarbonate of soda
400ml Butter milk
Pinch of salt
Pre heat oven to 230c
Method:
Take flour and baking soda and salt and stir together in a large bowl. Make a well in the middle and add the buttermilk and mix together with your hand. Be careful not to over knead.
Pour out mixture into a floured surface and knead slightly and take your hands as if you were going to lift the dough but form a circle, make a cross, and then flour a baking sheet and transfer to a baking tin and bake for 30 mins approx and allow to rest before serving.
A list of nutritional benefits/values to the dish and ingredients
Pumpkin:
• Calories: 49
• Fat: 0.2 grams
• Protein: 2 grams
• Carbs: 12 grams
• Fiber: 3 grams
• Vitamin A: 245% of the Reference Daily Intake (RDI)
• Vitamin C: 19% of the RDI
• Potassium: 16% of the RDI
• Copper: 11% of the RDI
• Manganese: 11% of the RDI
• Vitamin B2: 11% of the RDI
• Vitamin E: 10% of the RDI
• Iron: 8% of the RDI
Garlic – Is considered anti-bacterial, anti-viral, anti-fungal. It is also an antioxidant, known to be associated with a healthy immune system. Perfect for this time of year.
Carrots – Half a cup provides:
73% of your daily requirement of vitamin A
• 9% of your daily vitamin K
• 8% of your daily potassium and fibre
• 5% of your daily vitamin C
• 2% of your daily calcium and iron
Rich in beta-carotene- known to be beneficial to eye health.
Ginger – aids digestion
Turmeric – is known for its anti-inflammatory benefits
Cinnamon – may improve circulation and help stabilise blood sugar levels
A list of alternatives/ substitutions for those with specific dietary requirements/ intolerances or allergies
Soup:
Use coconut yoghurt instead of natural yoghurt
Use vegan cream as a dairy cream replacer
Use olive oil instead of butter
Use Kallo or Marigold stock instead of stocks which contain yeast, dairy, wheat and gluten
This means this soup can be vegan, vegetarian, gluten free, wheat free, yeast free, sugar free, nut free, dairy free
Soda Bread:
YEAST FREE
EGG FREE
Sal Hanvey
About Sal Hanvey
Sal Hanvey is an award winning Nutrition Consultant. She has a real passion for finding ingredient substitutes and alternatives for those people with food intolerances, or allergies, without compromising on nutritional value or taste.
Sal writes for various publications around the subjects of nutrition and well-being. Sal offers ‘Stir Crazy’ cook-a-long classes online to help people to connect, or re-connect to the universal language that we all know and love- to enjoy good food. The classes are interactive, live and very much nutrition led.