Soups

Spicy squash soup with tortilla vege melts

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Carolyn Robertson

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Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

750g squash or pumpkin, chopped roughly
olive spray oil
1 onion, finely chopped
2 carrots, scrubbed, chopped
2 tablespoons green curry paste
1 tablespoon lemongrass paste
⅔ cup reduced-fat coconut cream
3 cups vegetable stock made with 2 teaspoons stock powder and 3 cups boiling water
Vege melts
2 tomatoes, sliced
1 cup fresh spinach
2 tortillas
½ cup grated reduced-fat cheddar cheese

Instructions

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1 Preheat oven to 200°C. Place squash on a baking tray and spray with oil. Cook for 15 minutes.

2 Meanwhile, spray a non-stick pan with oil and cook onion and carrots until softened. Add curry and lemongrass pastes. Cook for 5 minutes to allow flavours to infuse.

3 To make melts, place vegetables on 1 tortilla. Sprinkle over cheese and cover with the other tortilla. Set aside.

4 Add squash to pan with coconut cream and stock. Bring to the boil and cook for 20 minutes. Cool slightly before blending until smooth. Season to taste.

5 For the last 5 minutes of the soup cooking, place tortilla in oven to toast lightly. Cut in wedges. Serve soup with Vege melts.

Serving suggestion

Add a spoonful of low-fat yoghurt to the soup with some fresh coriander.

Variations

Make it gluten free: Use gluten-free varieties of curry paste, stock and tortillas.

Nutrition Info (per serve)

Calories 246 cal

Kilojoules 1030 kJ

Protein 9 g

Total fat 13 g

Saturated fat 7 g

Carbohydrates 25 g

Sugar 12 g

Dietary fibre 8 g

Sodium 820 mg

Calcium 190 mg

Iron 2 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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