Pumpkin seeds are excellent in improving mental health. They are effective in reducing the symptoms of depression, stress and anxiety. Toasted pumpkin seeds are rich in tryptophan, a compound that reduces mood swings and improves mood naturally. Pumpkin seeds are also rich in phytosterol, a compound that reduces bad cholesterol, enhances the immune system and decreases cancer risks.

This creamy pumpkin soup is rather different from the usual sweet version. The expected sweetness of pumpkin is transformed into a savoury and nutty soup with the peppery heat from the cayenne pepper.

Recipe:

Serving size: 4

Ingredients:

1. 2 tbsp organic pumpkin seeds
2. One cup pumpkin puree
3. 1 tablespoon butter
4. 1 onion, chopped
5. 1 tablespoon cayenne pepper
6. 3 cups vegetable stock
7. 1 tablespoon orange zest
8. 1/4 cup milk

Procedure:

1. Take a sauté pan and add the pumpkin seeds and sauté over medium flame.
2. Cook for 2 minutes, until they release a fine toasted aroma.
3. Add a pinch of cayenne pepper and shake the pan to coat the seeds.
4. Remove from the stove and set aside.
5. Melt the butter in another saucepan over medium heat; add the onions and sauté for a few minutes until the onions are tender.
6. Add salt and cayenne pepper and mix well.
7. Add the remaining pumpkin puree and stir well to combine and cook for about 8 minutes on low heat.
8. Stir in the orange zest.
9. Transfer the soup mixture to a blender and stir in the milk. Blend well until the mixture turns smooth.

Serving suggestions:

Ladle the soup into individual soup bowls and garnish with the toasted pumpkin seeds. You can add a spoon of fresh cream on top, just before serving. You can also add a few spoons of fresh orange juice for extra flavour.