Now the clocks have gone back and the weather is cooling, I’m making soup on a regular basis. This is a very autumnal one, with lovely orange pumpkin and yellow split peas. The peas add a filling starchiness to the soup, while the pumpkin provides a velvety smoothness. Pie pumpkins have a better texture than regular jack-o’lantern varieties – but you could also use butternut squash for this.

Pumpkin and split pea soup (serves 4)

Ingredient Calories per serving
1 tbsp butter or oil 25
1 onion, diced 11
1 small pie pumpkin, peeled, deseeded and diced (435g) 37
1 cup yellow split peas 168
3½ cups/875ml  stock 9
A few sage leaves, finely shredded 2

Total calories per serving: 250

Method: Heat the oil in a large saucepan and gently cook the onion until soft. Stir in the pumpkin and sweat with the onion for five minutes. Add the split peas and stock and simmer until the peas are soft. This will take around 45 minutes – or you can really speed things up by using a pressure cooker, which will take about six minutes. Check the seasoning and add salt or pepper to your taste. Blend until smooth and serve, decorating the soup with a few shredded sage leaves.