Marco's pumpkin and carrot soup - Healthy Food Guide

Marco’s pumpkin and carrot soup

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Serves: 6

Time to make: 30 mins

Ingredients

More weights & measures

1 tablespoon olive oil

2kg pumpkin, diced

1 litre carrot juice (I made my own from 1 large bag of carrots)

2 pottles concentrated salt-reduced chicken stock gel (I used Continental Stock Pot)

50g grated parmesan cheese

50ml reduced-fat cream

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Instructions

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1 Heat olive oil in a large pot. Add pumpkin, cover and cook for 10 minutes. Add carrot juice and Stock Pots. Bring to the boil then reduce heat and simmer for 8-10 minutes, until pumpkin is tender.

2 Add parmesan and cream. Simmer for 2 minutes.

3 Blitz soup in batches in a blender until smooth. Return to pot to reheat then serve.

Serving suggestion

Serve garnished with parsley or fresh basil.

Variations

Make it vegetarian: Use vegetable stock.

Make it gluten free: Check stock is gluten free.

Nutrition Info (per serve)

Calories 216 cal

Kilojoules 910 kJ

Protein 8 g

Total fat 7 g

Saturated fat 3 g

Carbohydrates 30 g

Sugar 23 g

Dietary fibre 4 g

Sodium 330 mg

Calcium 180 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.