Pumpkin & apple soup

Don't just make lanterns out of your pumpkins for Halloween, try this delicious and healthy pumpkin soup devised by gardener and celebrity Kim Wilde for Seeds of Change's Dig your Dinner campaign

What you need:

One medium size pumpkin (approximately 3lbs)
225g onion, finely chopped
2 pints (1.2 litres) vegetable stock
Apple juice, to taste
Salt and Pepper, to taste
1 tablespoon natural yoghurt or crème fraiche
Flat leafed parsley, for garnish

What you do:

Halve the pumpkin, remove the seeds, pulp and stringy insides. Cut into small chunks and peel. Boil the pumpkin for about 20 minutes, or until tender.
Drain and put to one side.
Heat up some olive oil and gently fry the chopped onions until soft. Add the pumpkin to the onion and cook for a further two minutes.
Add the stock so that it covers the vegetables by an inch or so, season with salt and pepper and slowly cook for 30 minutes.
Put in a blender and blitz, gradually adding the apple juice at intervals, tasting all the time until just right for your taste.
Season with salt and pepper and finish with a swirl of natural yoghurt or crème fraiche and garnish with flat leaf parsley.
Serve with some crusty wholemeal bread for a hearty lunch.

Seeds of Change

Seeds of Change's aim is to provide a range of good, honest food, full of taste and flavour that is also good for you. The range of delicious sauces, soups, pasta and cereal bars is organic and free of artificial additives and preservatives.