Pumpkin soup with spicy tofu

The soup should keep for about 4-5 days if stored in a covered glass or ceramic container in the refridgerator.

Use only organic non-GMO tofu to make this soup as there are health concerns about genetically modified soy (which tofu is made from).

Nutrition rundown

• Excellent source of vitamin A (beta-carotene) from pumpkin supports immune health, skin and eye function.
• High in dietary fibre (nearly 30% DV per serve) which supports gut health, blood sugar balance and satiety.
• Moderate calorie density, making it a filling but weight-friendly meal.
• Provides plant-based protein from tofu plus additional protein from bread.
• Contains heart-healthy monounsaturated fats from extra virgin olive oil.
• Garlic and onion provide natural prebiotic compounds to support beneficial gut bacteria.
• Coriander contributes antioxidants and small amounts of vitamin K.
• Sodium is low by using home-made stock.
• Naturally low in cholesterol and low in saturated fat.
• Balanced macronutrient profile: complex carbohydrates, fibre, healthy fats and moderate protein.

Ingredients

• 4 slices gluten free, rye or spelt wholegrain bread, crusts removed
• 2L chicken stock or vegetable stock (to make this recipes vegan)
• 1kg pumpkin, cut into small cubes
• 80g firm organic tofu, shaved or coarsely grated
• 1 onion, chopped
• 6 cloves garlic, chopped
• 2 Tbsp fresh coriander leaves
• Extra virgin, cold pressed olive oil

Method

1. Cut the bread into 1cm cubes.
2. Place the bread pieces in an oven tray and bake at 200°C (400°F) for about 10 minutes or until the bread is crisp.
3. Remove the bread and cool, covered.
4. Heat the olive oil in a large saucepan and cook the onion over low heat until it is soft and transparent. Add some of the stock if the onion starts to stick to the pan.
5. Add the rest of the stock, garlic and pumpkin pieces, then simmer, uncovered, for about 40 minutes, or until the pumpkin is very soft.
6. Remove from the heat and cool a little.
7. Puree the pumpkin mixture in a food processor until it is smooth (alternatively, a hand blender can be used instead).
8. Return to the heat and season to taste with salt and pepper.
9. Add equal portions to 4 bowls and top with the toasted bread croutons, the tofu and coriander leaves.
10. Drizzle with a little more of the olive oil and serve.

Nutrition information

The % daily values are based on a diet of 2000 calories per day
These are approximate values.