Pumpkin and Ginger Soup with Brown Rice, Kale, Seed ‘Tabbouleh’
This warming winter soup is a delicious combination of roasted seasonal pumpkin, onion, ginger, garlic and turmeric, providing antibacterial, anti inflammatory and anti nausea support to the body. The fibre dense brown rice ‘tabbouleh’ will aid the digestive system and give the body a boost of vital vitamin and minerals, to keep the winter blues away!
Method
Soup
- Preheat the oven to 220C and line 8 oven trays with parchment paper.
- Peel and roughly chop the pumpkin and sweet potato into inch cubes. Drizzle with EVOO and salt and place in the oven for 40 minutes or until golden.
- Meanwhile peel and thinly slice the onion, place into a large pot with the olive and coconut oil and a large pinch of salt over medium heat. Cook for 20 minutes until there is no colour or until soft and translucent.
- Add the ginger, garlic and turmeric, cook for a further 5-10 minutes.
- Deglaze pan with verjuice and reduce by three quarters, add the stock and bring to the boil. Add in the roasted pumpkin and sweet potato and simmer, uncovered for 30 minutes or until thickened.
- Stir in the sour cream and simmer for 5 minutes. Allow to cool to room temperature, before blending until silky smooth. Check seasoning.
Tabbouleh
- 800g brown rice (4 cups) 3L water (12 cups) = 2400 g Cooked rice (12 cups).
- Rinse the rice, place in a large pot with water bring to the boil, reduce and simmer until cooked, approximately 40 minutes.
- Preheat the oven to 220C, line 4 oven trays with parchment paper. Cut the pumpkin into rough 1cm cubes- spread across the trays drizzle with EVOO, sea salt flakes. Place into the preheated oven and bake for 30-40 minutes or until golden and tender but still holding shape.
- Remove the stalk, wash and drain the kale leaves and shred. Place into a large bowl with the lemon juice, olive oil, salt and pepper. Using clean hands massage the kale until softened, approximately 5 minutes.
- In an 180C oven, spread the pepitas single layer over 2 oven trays, bake for 8-10 minutes or until golden (you may need to move the seeds around during baking.
- Finally chop the parsley and toss all ingredients together, check seasoning. Approximately 98g per serve (2 heaped dessert spoons full).
To serve
- Heat the oil in a medium sized deep pot to 175c. Add ¼ of the sage leaves and cook until bright green and the bubbles stop. Remove immediately and drain on paper towel, once cool, they will crisp up.
- Ladle 250g hot soup into the bowl, add 2 spoons of rice “tabbouleh”, top with 4 crispy sage leaves, serve immediately with warm bread and butter.
Nutritional Information
| Pumpkin and Ginger Soup*
Serving Size: 250g Yield: 80 serves |
|
Per Serving |
Per 100g |
| Energy (kJ) |
1791 |
716 |
| Protein (g) |
5.4 |
2.2 |
| Fat (g) |
37.8 |
15.1 |
| Saturated (g) |
20.4 |
8.2 |
| Carbohydrate (g) |
17.2 |
9 |
| Sugars (g) |
11.1 |
6.9 |
| Fibre (g) |
3.6 |
1.5 |
| Sodium (mg) |
725 |
290 |
*analysed with sour cream
| Brown Rice, Kale, Seed ‘Tabbouleh’
Serving Size: 98g Yield: 80 serves |
|
Per Serving |
Per 100g |
| Energy (kJ) |
648 |
661 |
| Protein (g) |
4.9 |
5.0 |
| Fat (g) |
8.4 |
8.5 |
| Saturated (g) |
1.4 |
1.4 |
| Carbohydrate (g) |
15.5 |
15.9 |
| Sugars (g) |
2.9 |
3.0 |
| Fibre (g) |
2.5 |
2.5 |
| Sodium (mg) |
40.8 |
41.6 |
