Recipe : Spicy Pumpkin Soup

Fall is here for those of you residing in the Northern Hemisphere, which is a perfect time for a delicious and hearty soup. Even if you are in the Southern Hemisphere like me, pumpkin soup is always is season! Rich in vitamin C, beta carotene and tons of fiber, pumpkin is a “go to” food for those of us who love our vegetables or want to eat healthier. With delicious metabolism boosting spices, such as chili flakes, who could resist this dish?


RECIPE – Spicy Pumpkin Soup

1/2 Acorn Squash or Pumpkin cut into square inch pieces
3 Garlic Cloves
3 Tbsp Olive Oil
2 Onions Diced
700 Ml of Vegetable Stock
1/2 Tsp Chili Flakes (can use more if you like it extra spicy)
1/2 Tsp Tarragon
Salt and Pepper to taste
Bake the diced pumpkin and whole garlic cloves in 2 Tbsp olive oil until soft at 200 degrees celsius for approximately 40 minutes. Stir fry onions in 1 Tbsp of olive oil until golden. Add vegetable stock and chili flakes, baked pumpkin and garlic. Bring everything to a boil, then simmer for approximately 10-15 min. Blend with a stick blender or any any method of your choice.
Serves 4
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Recipe: Breaded Eggplant

Nutritiongal Health Coaching

Eggplant is a versatile vegetable that is great to add to stir fries or as the main event of a meal. It can be a bit tricky at first to find the right way to prepare it and it takes a bit of trial and error. I found that this recipe suited my palate.

It’s important to get vegetables from all colors of the rainbow onto your plate so that you can get the maximum amount of flavonoids, which are antioxidant rich pigments.

Eggplants are rich in fiber, vitamin B1, copper and manganese.  They are a great vegetable for weight loss as they increase satiety due to their fiber and vitamin content. Although they play a central part of many vegetarian dishes their protein content is modest 1 g per 100 grams.  If your protein requirements are higher due to illness or increased physical activity it is recommended that you add some protein to this meal whether it is vegetarian or meat based.

Breaded Eggplant


1 whole eggplant

1/2 Cup Plain Greek Yogurt

1/2 Cup Cornflour

1 Tbsp Paprika

1 Tsp Sea Salt

4 Tbsp Olive Oil


Dice eggplant lengthwise into medallions.  Spread the greek yogurt onto a plate and coat each side of the eggplant medallions with it.  Add the cornflour, paprika and sea salt into a ziploc bag and shake.  Add the coated eggplant medallions to the bag and shake until the sides are coated with the flour. Coat a large pan with 2 Tbsp of olive oil and lightly fry the eggplant medallions until they are golden brown on each side. Repeat with the rest of the olive oil until the entire eggplant has been cooked.  Serve with roasted vegetables and enjoy with fresh ground pepper.