One good reason to eat your food scraps – Hearty pumpkin soup

Often we throw out food

The veg that is lurking in the bottom of our fridge gets chucked away without a second thought because it can be too hard to know what on earth to do with that one stem of celery, or those scraps cut away from our other vegetables.

But there is often a lot of nutrition in these food scraps (providing of course they are not rotting and off!), which is why I like to turn this notion on its head and spend some time coming up with ways to give them a second life.

It’s even better when people actually enjoy the dishes that are created using random ingredients (and half the time they never know…).

Today when I went to store a new cauliflower I nearly threw out the stems… along with the kale stems that I won’t be putting into my salads. So I was excited to transform them into a smooth and creamy pumpkin soup.

What’s best is that by adding in extra veg, you are adding to the nutritional value of your food. Have a read below for some of the health properties of this concoction.

Main ingredients

1 butternut pumpkin diced
1 large potato diced
3 small brown onions diced
Dash of olive oil
3 garlic cloves
½ cup red lentils
knob of butter
1 heaped teaspoon Keens Mustard Curry Powder
1 x chicken stock cube
1 beef stock cube
(You can use any stock you have, vegetable, chicken or beef will work fine. It’s the curry powder that really makes it)

Sustainable ingredientsImage

Cauliflower stems washed and diced – the thick part at the bottom that we usually cut off and throw away

Kale stems washed and diced – also the thick part that we usually throw away as it is rather bitter in flavour and hard to digest uncooked.

  • Prep all of your ingredients
  • Heat a large pot, brown off onion and garlic in the olive oil
  • Add all veg and lentils followed by the butter
  • Give a good stir and let it all heat away
  • Add the stock and curry powder followed by approx 3 cups of water
  • Give a good stir, pop the lid on and set to low heat for 25 minutes
  • Take off the heat and allow to cool down
  • Once cooled slightly chuck it all in your blender and blend it up to a smooth consistency
  • If desired, add some cream, natural yoghurt or a sliver of avocado to serve – enjoy!

Hidden nutrition Image

Kale stems – don’t throw them away, give them a good dicing to add extra fibre to a cooked meal. Rich source of vitamins A, B1, B2, C and niacin as well as minerals calcium, magnesium, iron , sulphur, sodium and potassium
Cauliflower – Rich in vitamins C, B1 and B2 it is a good source of calcium, magnesium, phosphorous and sulphur.
Pumpkin – the hero of this dish is full of beta carotene, calcium, iron and some B vitamins. It can help to regulate blood sugar levels as well as promoting release of mucus from the throat, bronchi and lungs. So if eaten regularly it can be beneficial to asthma.
Lentils – Anyone need some extra fibre, iron and B vitamin hit? Add some lentils to your cooking.

Source: Nutrients A-Z, A Users Guide to Foods, Herbs, Vitamins, Minerals & Supplements, Dr Michael Sharon, Australia, 2004



2 thoughts on “One good reason to eat your food scraps – Hearty pumpkin soup

  1. Pingback: 3 easy ways to build a healthier diet | Courtneys Empire

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