The Winter Fighting Soup

It’s the soup to make when you’re feeling not just the chill of winter setting in, but so too the symptoms of the cold and flu season.The main ingredients are there for good sniffle fighting reason, and luckily, just work darn well together.

Cooking time


6 servings

what you’ll need

  • 1 green apple, quartered
  • 1 kilogram JAP pumpkin, large chunks and peel on
  • 1 teaspoon cinnamon
  • 2 heads broccoli, cut into florets
  • 2 cloves garlic, roughly chopped
  • 1 tablespoon mint, chopped
  • Juice of half a lemon
  • Pepita seeds, toasted
  • Olive Oil/Coconut Oil
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Ah Winter. For some it’s a period of dread. They take to hibernating and lying low like the hybrid of a hermit and Grizzly Bear in the Canadian Rocky Mountains. While others take joy from the crisp cold onslaught. They don their boots and relish the opportunity to parade around in their sometimes superfluous sweater and scarf collections. 

But whether you’re in one camp (hibernating), or the other (sweater parading), winter brings us all the opportunity to indulge in and appreciate gloriously warm and hearty concoctions. And there’s none more so than soup.

Winter spells soup. It also heralds the start of the cold and flu season. And so, in acknowledgement of both, we bring you a recipe for a soup that’s best savoured in winter, and is bursting with sniffle fighting benefits…

Apples are traditionally a cold weather fruit, and not only do they taste even better when in season – they’re darn good for you. Remember the saying ‘an apple a day keeps the doctor away’. It’s true. They’re rich in phytochemicals (natural chemicals found in plants) and antioxidants, with the two being a killer cold fighting combination. Also, the consumption of apple has been proven to decrease asthma risks and bronchial hypersensitivity.  

Next to the broccoli. Studies have shown a compound in this leafy green enhances your immune system and helps the body regulate white blood cells – ergo, those that fight infection.

And finally, pumpkin is packed with Vitamin A which helps maintain a healthy immune system, as well as beta-carotene, which fights off harmful bacteria. E.G. cold causing germs. And on the taste side, it adds a wickedly creamy note that can’t be beat.

So read on, and make a batch. Best savoured either in your hibernation haven or out and about in winning scarf/sweater combination.


Preheat oven to 190 degrees.


Place the apple and pumpkin in a large baking dish, drizzle with olive oil, sprinkle with cinnamon and a pinch of salt. Give the pan a good shake and place in the oven to roast for 30 minutes


Meanwhile, in a large saucepan placed over medium heat, sauté the garlic and broccoli in your choice of oil. When it begins to soften slightly, add 4 cups of water and the lemon juice. When the broccoli is cooked through, drain and place aside. You need to reserve the water.


Check the apple and pumpkin. They’re ready when soft and golden.


Blend together the broccoli mixture with the roasted apple and pumpkin.


Transfer the blended vegetables to a large saucepan and place over medium heat.


Gradually add the reserved broccoli water, stirring as you go. Add as much or as little of the water as you like, until you reach your desired soup consistency and the soup is well heated through.


To serve, laden into bowls and top with chopped mint and toasted pepitas.

PP Note: You could also add chopped carrots and onions to the pumpkin and apple in your baking tray. If you’ve no pepitas, try a different type of seed or nut – think of them as the green version of a crouton.

Image credit: Pepper Passport. 


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