Marco’s pumpkin and carrot soup
Serves: 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.
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.
