1. Preheat the oven to 180 degrees celsius / 350 degrees fahrenheit and prepare a large baking dish lined with baking paper.

2. Place 1 brown onion (quartered), 4 carrots (quartered), 500g chopped pumpkin and 4 garlic cloves onto the baking tray, drizzle with 2 tbsp olive oil, and sprinkle with 2 tsp dried thyme.

3. Roast the vegetables for 45 minutes, until the pumpkin is soft and golden.

4. Remove the tray from the oven and allow the vegetables to cool for 10 minutes.

5. Blend the roasted vegetables with 5 cups of water and ½ can of coconut milk. Depending on how big your blender is, you may have to do this in sections. Alternatively, add all ingredients into a large pot and use a stick blender.

6. Blend until the soup is smooth and creamy. Transfer mixture to a pot on the stove to heat up. Serve with a swirl of coconut milk and garnish with coriander.

1 Serve, without bread
Calories: 320kcal / 1340kJ
Protein: 2g
Carbohydrates: 17g
Fat: 25g

Ve – Vegan
DF – Dairy Free
GF – Gluten Free
NT – Nut Free

Nutrient Boost + Antioxidants + Heart Health

Pumpkins get their rich orange colour from beta carotene, an impressive antioxidant that is converted into Vitamin A once consumed. Research has shown this vitamin is full of benefits including its ability to maintain vision health, reduce the risk of some cancers and support your immune system. Pumpkin also provides an impressive amount of vitamin C which, along with vitamin A, helps to boost your immunity and fight off infection! Both vitamins help with the production of white blood cells, which clear bacteria from the bloodstream, making this soup the ideal meal for when you feel a little run-down or sick. There is also a good amount of potassium in pumpkin, which can assist in keeping your heart happy and in a healthy condition! When our blood pressure is out of balance there is an extra strain on our blood vessels and our heart, so it is important to consume nutrients that will assist us in getting back on track! Stress, anxiety and certain foods can negatively affect our blood pressure, but a good dose of potassium can help keep this level low and maintain a healthy balance.