Day 2: Lunch

SPICED PUMPKIN AND CHICKPEA SOUP

• ½ stick celery, finely chopped
• ¼ carrot, finely chopped
• ½ cm piece ginger, finely grated
• ½ tsp ground cumin
• ¼ tsp ground coriander
• 1⁄8 tsp ground ginger
• pinch of ground cinnamon
• 250g Kent or butternut pumpkin, peeled, seeded and roughly chopped
• ¼ x 400g tin salt-reduced chickpeas, drained and rinsed
• ½ tsp tahini, or to taste
• chopped flat-leaf parsley leaves, to serve (optional)

OAT AND PARSLEY DUMPLINGS

• 4 tbsp gluten-free self-raising flour
• 8g salt-reduced vegan margarine spread, chopped
• 4 tsp raw (natural) rolled oats
• ½ tbsp finely chopped flat-leaf parsley leaves
• 18ml calcium-enriched almond milk

• Heat a large heavy-based saucepan over medium heat and spray with olive oil. Add the celery and carrot and cook for three minutes or until soft but not coloured.
• Add the grated ginger and stir for 30 seconds, then add the cumin, coriander, ground ginger and cinnamon and stir for another 30 seconds or until fragrant. Add the pumpkin to the pan and stir to coat with the celery mixture, then pour in ¾ of a cup (750 ml) of water and bring to the boil. Add the chickpeas and stir, then reduce the heat to low–medium and simmer for 25 minutes or until the pumpkin is tender. Stir in the tahini.
• Using a stick blender, blend the soup until a smooth puree forms.
• Meanwhile, to make the dumplings, place the flour in a bowl, then rub in the margarine until a crumbly mixture forms. Stir in the oats and parsley, then slowly add the milk, stirring until a dough forms.
• Pinch off small pieces of the dough, then, using lightly floured hands, roll into 1.5cm diameter balls; you should have about three in total. Place the dough balls on top of the soup – they will sink, but then float to the surface when they are cooked. Cover and cook over low heat for 15–20 minutes or until the dumplings are puffed and cooked through (test with a skewer– it should come out clean).
• Ladle the soup and dumplings into a bowl, scatter with extra parsley if desired, then serve.

Healthy Snacks

• 1 slice of Helga's Prebiotic range of bread + 40g avocado + tomato
• 1 tub of natural yoghurt + 50g fresh/frozen berries + 50g passionfruit pulp
• 150g vegetables cut into sticks + 2tbsp nut butter or 40g hummus dip

*Allow for up to 3 serves from your healthy snack list each day.