Gut Health

Gut Gastronomy Spiced Pumpkin Soup

Get cosy with this simple, healthy recipe - perfect for Autumn


Get cosy with this simple, healthy recipe – perfect for Autumn


20g (3/4 oz) clarified butter

600g (1lb 5oz) pumpkin, peeled, deseeded and cut into 2cm (1in) cubes

80g (3oz) leek, roughly chopped

125g  (4oz) carrots, chopped

60g (21/2oz) celery, roughly chopped

2 bay leaves

(800ml 11/3 pints/ 31/4 cups)  Chicken Broth

10g (1/2 oz) mint leaves

Salt and ground black pepper

4 tsp lemon juice


For the spice mix :

1 tsp grated nutmeg

1 tsp ground cumin

2 pimentos, crushed in a pestle and mortar

½ tsp cayenne pepper

1 tsp paprika

1 cinnamon stick, broken in half


For the garnish:

1 tsp clarified butter

20g (3/4oz) pumpkin seeds

½ tsp ras-el-hanout


Preheat oven to 1800 C, 3500F, Gas mark 4.

Melt the butter in a large thick-bottomed pan over a medium heat . Add the pumpkin, leek, carrots, and celery, and cook for 10 minutes  until golden brown, stirring occasionally.

Add the spice mix and then cook for a couple of minutes , stirring continuously so the spices don’t burn. Add the bay leaves and cover with chicken stock. Bring to a simmer and cook gently for 20 minutes until the vegetables are tender.

Meanwhile, make the garnish: melt the butter in a pain and stir in the pumpkin seeds and ras-el-hanout. Arrange them on a non- stick baking sheet and bake in a pre-heated oven for 12 minutes.

Remove the bay leaves and cinnamon sticks and blitz the soup in a blender with the mint until smooth.  Season to taste with salt, pepper and lemon juice , then pass through a fine sieve into warmed bowl soups.

Garnish the soup with a sprinkle of toasted pumpkin seeds and serve immediately.


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