Woman with brain fog

Soup is a brilliant option to get lots of good veggies into you in a delicious, nurturing way.  Soups are easy and quick to make as well AND it gives you an excuse to eat toast for dinner!

My Nourishing Roasted Pumpkin and White Bean Soup has a natural sweetness from both the pumpkin and the roasting process.  Roasting the vegies until they start caramelising gives this soup some gorgeous extra flavours and depth.  It also helps release the betacarotene from the carrots to make it easier to absorb.

The white beans give a nice boost of protein which is satisfying and gives this soup a delicious creaminess.  The beans increase the fibre content, which helps to lower cholesterol and stabilise blood glucose levels, keeping you fuller for longer.

The pumpkin and carrot is packed with Vitamin A (supports the immune system) and betacarotene which is a major antioxidant vitamin which reduces inflammation in the body.  Adding in the ginger boosts the anti-inflammatory nature of this soup as well.

This soup is delicious served with some organic wholegrain sourdough bread or toast brushed with extra virgin olive oil.  You can also sprinkle some pumpkin seeds or pine nuts on top for some extra crunch.


1kg Jap pumpkin, cut into 2cm chunks

1 large carrot, cut into 2 cm chunks

1 large onion, cut into 2 cm chunks

4 cloves whole garlic, peeled

1 tblsp olive oil

2 tsp smoked paprika

1 litre good quality vegetable stock

1 BPA free tin of cannellini beans

1 tsp fresh ginger, grated

½ tsp dried chilli, to taste


Preheat the oven to 180 deg C.

Place all of the chopped vegies in a large bowl and coat them with the olive oil and smoked paprika.

Lay the vegetables out on a baking tray and roast for 30 minutes, or until cooked through.

Set aside to cool slightly.

Place the roasted vegetables, the cannellini beans, ginger and vegetable stock in a blender and puree.

Put the pureed soup into a large saucepan over a low heat and simmer gently. If you like a bit of spice you can add the dried chilli, and stir through.

Simmer the soup until it’s warmed through your desired temperature.

Season to taste and serve with bread of your choice. Enjoy!


Susie Garden | Clinical Nutritionist & Naturopath

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