Ingredients

1 onion, finely chopped
1 Coop British pumpkin, flesh chopped, seeds reserved
1½ tbsp Coop olive oil
1 clove garlic, finely chopped
½ tsp dried thyme
½ tsp fennel seeds, crushed
450ml skimmed milk
2 tbsp reduced fat crème fraîche;

Method

1. Preheat the oven to 180°C/fan 160°C/Gas 4

2. Fry the onion and pumpkin in 1 tbsp of the oil over a low heat for 10 mins

3. Add the garlic, thyme and fennel seeds, then cook on a medium heat for 5 more mins

4. Pour in the milk, bring to a simmer and cook for 10-15 mins, half-covered, until the pumpkin is tender

5. Meanwhile, remove any flesh from the pumpkin seeds, rinse and toss with the remaining oil

6. Roast on a baking tray for 10 mins, until golden

7. Blend the soup until smooth, then serve with a dollop of crème fraîche and a scattering of the seeds