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RECIPE STORY

Pumpkin Kale Soup

by

Sweet pumpkin and black Tuscan kale come together into a delicious, comforting soup.

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Nourish your body with a bowl of this chunky stew packed with plant-based proteins, fibres, and powerful antioxidants.

Health

Time

30m

Cost

Nutrients

448 kcal

Carbs 65 grams

Sugars 7 grams

Total Fats 13 grams

Saturates 2 grams

Fibers 14 grams

Proteins 17 grams

Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Vegetarian
  • Vegan
  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Nuts
  • Gluten

Servings

4

Step 1

Heat the oil in a pot, add chopped onions and crushed garlic, and tip in the spices. Then, sizzle all until fragrant.

Ingredients List

Extra Virgin Olive Oil2tbsp
Red Onions1
Garlic Cloves2
Chilli Flakes1tsp
Turmeric1tsp
Cinnamon0.5tsp
Cumin Seeds1tsp
Pumpkin700g
Canned Brown Chickpeas400g
Pearl Barley180g
Tuscan Black Kale (Cavolo Nero)120g
Peanuts40g
Step 2

Next, add diced pumpkin and chickpeas and cover with water. Bring to a boil and simmer for 15 minutes.

Ingredients List

Extra Virgin Olive Oil2tbsp
Red Onions1
Garlic Cloves2
Chilli Flakes1tsp
Turmeric1tsp
Cinnamon0.5tsp
Cumin Seeds1tsp
Pumpkin700g
Canned Brown Chickpeas400g
Pearl Barley180g
Tuscan Black Kale (Cavolo Nero)120g
Peanuts40g
Step 3

Meanwhile, add the barley to a clean pot, cover with water, and simmer for 15 minutes. Then, drain it and set aside.

Ingredients List

Extra Virgin Olive Oil2tbsp
Red Onions1
Garlic Cloves2
Chilli Flakes1tsp
Turmeric1tsp
Cinnamon0.5tsp
Cumin Seeds1tsp
Pumpkin700g
Canned Brown Chickpeas400g
Pearl Barley180g
Tuscan Black Kale (Cavolo Nero)120g
Peanuts40g
Step 4

Next, add shredded kale and barley to the pumpkin stew and cook for 5 more minutes.

Ingredients List

Extra Virgin Olive Oil2tbsp
Red Onions1
Garlic Cloves2
Chilli Flakes1tsp
Turmeric1tsp
Cinnamon0.5tsp
Cumin Seeds1tsp
Pumpkin700g
Canned Brown Chickpeas400g
Pearl Barley180g
Tuscan Black Kale (Cavolo Nero)120g
Peanuts40g
Step 5

Finally, roast the peanuts for 5 minutes at 190°C (375°F). Divide the soup among bowls and top with nuts and a sprinkle of chilli flakes.

Ingredients List

Extra Virgin Olive Oil2tbsp
Red Onions1
Garlic Cloves2
Chilli Flakes1tsp
Turmeric1tsp
Cinnamon0.5tsp
Cumin Seeds1tsp
Pumpkin700g
Canned Brown Chickpeas400g
Pearl Barley180g
Tuscan Black Kale (Cavolo Nero)120g
Peanuts40g

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