Creamy pumpkin soup
This classic creamy pumpkin soup is so delicious and healthy. A vegetarian winter soup that's low kilojoule and gluten free.
Serves: 4
Time to make: 25 mins
Total cost: $8.00 / $2.00 per serve
(at time of publication)
Ingredients
- 1kg pumpkin, peeled and chopped
- 2–3 teaspoons reduced-salt vegetable stock powder
- 3 cups boiling water
- 1 tablespoon olive oil
- 1 medium brown onion, chopped
- 2 cloves garlic, crushed
- ½ teaspoon ground cumin
- ½ teaspoon ground nutmeg
- 1 cup trim milk
- ¼ cup reduced-fat sour cream, to serve
- 4 tablespoons chopped roasted nuts and seeds
Instructions
1 In a large heavy-based pan, place pumpkin, stock powder and boiling water. Cover and bring to the boil. Reduce heat and simmer for 15–20 minutes, or until softened.
2 Meanwhile, heat olive oil in a saucepan over medium-high. Sauté onion and garlic for 3–4 minutes, or until onion is softened. Add cumin and nutmeg and cook for 30 seconds. Add milk and season with cracked black pepper.
3 Remove pumpkin from heat. Pour milk mixture into pumpkin mixture. Using a stick blender, carefully blend until smooth. Return to stove and reheat, if needed.
4 Divide soup among four bowls. Swirl over sour cream and scatter with chopped nuts and seeds.
Variations
Make it gluten free: Check stock, spices and sour cream are gluten free.
Nutrition Info (per serve)
Kilojoules 1160kJ
Calories 277cal
Protein 11g
Total fat 11g
–Saturated fat 3g
Carbohydrates 35g
–Sugars 18g
Dietary fibre 7g
Sodium 380mg
Calcium 180mg
Iron 3mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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