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