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Maple-roasted pumpkin and carrot soup 

Maple-roasted pumpkin and carrot soup


  • 500g carrots, peeled and cut into thick slices
  • 400g peeled pumpkin, chopped into approx. 3cm pieces
  • 1 brown onion, cut into thin wedges 
  • 2 cloves of garlic, finely chopped
  • 2 tbsp olive oil
  • 2 tbsp maple syrup
  • 1.25 L or 5 cups of stock of your choice
  • 400g can chickpeas, drained and rinsed
  • Salt and pepper or seasoning of your choice


  1. Preheat oven to 200 degrees C. Prepare a large baking pan with non-stick baking paper, allowing paper to extend 3 – 4cms up the sides of the pan.
  2. Place carrots, pumpkin, onion and garlic in a large roasting pan. Drizzle with oil and maple syrup and toss to coat. Bake, tossing once, for 35 – 40 mins. or until tender.
  3. Remove roasted vegetable mixture from the roasting pan into a large saucepan. Add stock and chickpeas. Using a blender or food processor, blend soup until smooth. Warm soup over medium heat until hot. Season with salt and pepper to taste.

Health tip: Carrot’s exceptionally rich supply of carotene boosts immunity, prevents and reduces the duration of infections and colds. Pumpkin contains beta cryptoxanthin which is particularly beneficial for your lungs. Smokers should have an extra serve of pumpkin soup!!

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