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.

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.