Marco’s pumpkin and carrot soup
Reviewed by our expert panelServes: 6
Time to make: 30 mins
Total cost: $7.20 / $1.20 per serve
(at time of publication)
Ingredients
- 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
Instructions
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 216cal
-
Kilojoules 910kJ
-
Protein 8g
-
Total fat 7g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 23g
-
Dietary fibre 4g
-
Sodium 330mg
-
Calcium 180mg
-
Iron 2mg
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.
Photographer: Melanie Jenkins
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
This site complies with the HONcode standard for trustworthy health information
