Lou-Ann Jordan

Colour Your Plate—Yellow With An Easy-To-Make Creamy Spiced Pumpkin Soup

Beta carotene, lutein—they’re the carotenoids that give yellow foods their colour.

It’s likely that this just may be your favourite colour group.  No?  Well, belonging to the yellow colour group is pumpkin, squash, sweet potato, carrot, honeydew melon, cantaloupe, pineapple—and the ‘king’ of all fruits—mango!

An interesting fact about beta carotene is that after consumption, it converts to retinol (vitamin A) in the body.  So, while in its natural (provitamin) form it doesn’t offer any essential nutrients; however, once it converts the magic begins.

The Nutrients In Yellow Foods

You’ve always heard that eating carrots are good for your eyesight; well, it’s more than just carrots.  It’s foods with beta carotene and lutein.  Both carotenoids are known for preserving vision and eye health.  Furthermore, lutein the ‘eye vitamin’ and may offer you protection against cataracts and age-related macular degeneration (AMD) which can lead to blindness.

Additionally, foods rich in vitamin A are said to slow mental degeneration and help maintain your immune system.  Despite these benefits, there are risks to overindulging in vitamin A-rich foods.  Be sure to check with your healthcare provider to determine an adequate level of consumption.

Still, we are Colour Your Plate and to help you along we share recipes in the various colour groups.  To colour your plate yellow, we offer up a recipe that’s warm and deliciously filling—pumpkin soup.

Creamy Spiced Pumpkin Soup


3 cups broth (vegetable or chicken)

3 cups cubed pumpkin

1 chopped onion

1 clove garlic minced

1 teaspoon nutmeg

½ teaspoon cumin

½ teaspoon coriander

A pinch of salt

A pinch of black pepper

½ cup heavy cream

1 teaspoon chopped fresh parsley


In a medium saucepan bring broth, pumpkin, onion, garlic, salt, black pepper, coriander and cumin seasoning to a boil.  Reduce heat to a low flame and simmer until pumpkin and other ingredients are tender.

After 30 minutes, remove from heat, leave to cool then puree the soup using a blender or food processor.  Be sure to puree in small batches.

Return mixture to pan, and bring to boil again, adding nutmeg. Reduce the heat and stir in heavy cream.  Pour soup into bowls and sprinkle with parsley to garnish.

Note: If the soup is too thick, add water to dilute to your liking.


Whether it’s the opportunity to try out the benefits of these food colour groups or to give our recipes a go, we hope you’re enjoying Colour Your Plate.

Next, get ready to fall in love with broccoli as we look at the benefits of green food.


Sources: Healthline and All Recipes.