As we move further into autumn, the craving for cosy, heartwarming soup grows. So how about making one with some yummy seasonal veggies? Here is a wholesome pumpkin and kale soup for you, with barley, brown chickpeas, and crunchy peanuts.
This recipe makes a balanced and nutritious meal, with 58% RDI of fibres, and 38% of proteins, but only 10% RDI of saturated fats.
You could get even fewer calories by using a low-carb grain replacement, like cauliflower rice. But in a balanced meal, carbs contribute a lot of energy and are hence important. And if you want that rustic, cosy feeling, barley is the way to go.
As for the veggies, we used seasonal butternut squash and cavolo nero (black kale) from our kitchen garden. Such a wonderful combo! Kale is rich with free-radical fighting antioxidants and pumpkin gives you a lot of vitamin A. Put them together, and you get a heck of health boost.
For that extra countryside soup feeling, we chopped the veggies in rough chunks instead of blitzing them. If you prefer a velouté, or a creamier soup we'll give you the option to blend the vegetables in the steps below.
Well, we hope we whetted your appetite so far! Now, let's get a warm kale and pumpkin soup down your belly, shall we?