Marrow and Pumpkin Soup, gluten free, vegetarian, vegan option

I have been thinking of ways of using up my marrow that I bought from the Farmer’s market.  The first thing that jumped to mind was a stuffed marrow – but that is a lot of stuffed marrow for one Emily!

I found a recipe for a marrow cake, but had no one to help me eat it.

That left only one idea – soup!

It’s been getting a bit more autumnal here in the UK so a bit of soup was welcome!  You know what they say – “Red sky in the morning, shepherds warning”

sunrise, red sky in the morning


I’ve seen pumpkin recipes start to pop up on the blog-o-sphere so it seemed like the perfect combination.

I had an article on squashes/courgettes/marrows in my Healthy Food Guide.

Pumpkin, squash, October, Healthy Food Guide, squash

Healthy Food Guide October 2013

Pumpkins are rich in carotenoids such as beta-carotene, beta-cyptoxanthin and alpha-carotene – basically vegetarian Vitamin A (sort of) which is good for maintaining a healthy immune system – perfect now the autumn sniffles are on the rise in the office.  They are also good for maintaining healthy skin and protecting against free radicals.

An interesting point raised in HFG is a research study that showed beta-carotene supplements increased the risk of lung cancer in smokers, but when packaged in real foods with other nutrients the same carotenoids protects health.

Nutritious and delicious, pumpkins and marrow are low in calories and fat but contain Vitamin A, C, E folate and potassium.

marrow, pumpkin, soup, onionMarrow and Pumpkin Soup
Serves 1

  • 100g marrow – skin removed
  • 100g canned pumpkin (use fresh if it is in season)
  • 40g red onion
  • 60g haricot beans
  • 10g nutritional yeast
  • 20g babybel cheese (optional)
  • garlic granules or fresh
  1. Optional Step 1: grill the marrow and onion on a health food grill until soft.  If missing this step, soften in your pan.
  2. Add all ingredients (except cheese) to a food processor – or blend in a pan with a stick/hand bender
  3. Add water or stock to taste.
  4. If using, serve with the cheese melted on top (optional)

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One thought on “Marrow and Pumpkin Soup, gluten free, vegetarian, vegan option

  1. […] Pumpkin is really good for you, as I outlined in my post on Marrow and Pumpkin Soup. […]

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