Pumpkin soup recipe; Why a balanced diet is vital for training and your health; Diet analysis

Packed full of vitamins, minerals and fibre, pumpkins aren’t just for Halloween. Here Kate Percy presents a hearty bowl to keep you fuelled through winter…

ich in fibre, vitamins A, C and E, B vitamins and minerals such as copper, calcium and potassium, it seems that pumpkins were indeed created for athletes. The seeds are packed with heart-friendly unsaturated fats and protein, as well as iron and zinc. Great to sprinkle on your porridge or salad, but also delicious roasted and added to the soup recipe here. Comforting and satisfying, this soup will help fuel you through the winter training months and keep your immune system firing on all cylinders. Warm yourself up with a bowl of this soup after a cold run!

INGREDIENTS (serves 4)

4tbsps pumpkin seeds 1tbsp olive oil 2tsps ground coriander A small pumpkin (about 800g), sliced and with seeds removed 25g unsalted butter 1 large onion 2cm piece of fresh ginger, peeled and grated 1-1.2l hot vegetable stock ½tsp salt (less if you’ve used a stock cube) Ground black pepper 25g curly parsley, chopped 50g feta cheese, crumbled

PREPARATION METHOD

Prep time 10mins Cooking time 45-50mins Equipment needed Chopping board Sharp knife Bowl Baking tray Large saucepan

Preheat the oven to 180˚C/gas mark 4. Scatter the pumpkin seeds onto a baking tray and roast for 8-10 mins. Remove and transfer to a plate to cool. Place the pumpkin slices in a bowl. Add the olive oil and coriander and move around with your hands to ensure the pumpkin is coated with oil. Lay the pumpkin slices onto a baking tray, sprinkle with salt and black pepper, and bake in the oven for 30mins, or until golden brown.

When the pumpkin is ready, melt the butter in a large saucepan over a gentle heat and then add the onion and ginger. Sauté gently for 5mins until soft and translucent. Take the pumpkin out of the oven and add to the saucepan, scraping any caramelised bits into the saucepan too. Stir in the hot stock and bring to the boil. Stir and reduce the heat to a simmer. Place the lid on the saucepan and continue to simmer for 15mins.

Remove the soup pan from the heat and blend the soup until smooth. Taste for seasoning, adding more salt and pepper if required. Serve in warmed bowls with the pumpkin seeds, parsley and feta cheese sprinkled on top. 220