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.