High in Vitamin A and C, low in fat and calories, this autumnal, hearty soup is silky smooth and delicious, topped with a few toasted walnuts and pumpkin seeds for extra protein. Don't use a carving pumpkin; choose an eater such as Crown Prince, or you can use butternut squash instead.

Serves 5.

Ingredients:

• 1kg pumpkin or butternut squash

• 1 large onion, chopped

• 1 large carrot, chopped

• 1 red chilli, chopped

• 2 tbsp olive oil

• 1 vegetable stock cubes or 4 tsp Marigold Bouillon Powder

• 1.2 litres boiling water

Method:

1. Preheat your oven to 190°C.

2. Cut the pumpkin or squash in half and scoop out the seeds. Cut each half into four pieces and place on a large baking tray. Drizzle with 1 tbsp of the olive oil and plenty of salt and pepper. Roast until soft (about 40 minutes).

3. When the pumpkin has 15 minutes to go, heat the remaining oil in a large saucepan and gently soften the chopped onion and carrot for 10 minutes.

4. Add the red chilli and stir through. Turn down the heat.

5. When the pumpkin is ready, scoop the flesh away from the skin and add it to the saucepan with the boiling water and stock.

6. Bring to a boil and simmer for 5 minutes before blending until smooth. Season to taste.

Nutritional Information: