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Orange soup
The vibrant orange colour of this beautiful vegetable soup will brighten up any meal.
Serves: 4
Time to make: 1 hr
Ingredients
- 1 cup diced unpeeled orange kumara
- 1 cup diced peeled pumpkin
- 1 cup sliced unpeeled carrot
- 1 cup diced unpeeled potato
- 375ml can Carnation Light & Creamy coconut flavoured Evaporated Milk
- 1 orange
- 2 tablespoons flat-leaf parsley, chopped
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Instructions
1 Place the kumara, pumpkin, carrot and potato in a large pot. Add 3 cups water, cover and cook until boiled. Reduce the heat to the minimum and cook for another 30 minutes.
2 Switch off the stove, remove the lid and wait 15 minutes for the soup to cool down. Blitz it with a hand blender until smooth. Add the coconut-flavoured evaporated milk.
3 Carefully peel the top layer of the orange skin, leaving the white skin on the fruit. Cut the orange in half and hand-squeeze the juice into the pot. Stir. Pour into 4 bowls. Decorate with the chopped parsley and orange zest or slices. Serve with wholegrain bread.
Serving suggestion
Serve with seed bread or with toasted cheese sandwiches made from sourdough bread.
Variations
- For a spicier version, add 1/2 teaspoon ground coriander seeds or 1/2 teaspoon ginger to the pot before boiling.
- A spoonful of reduced-fat yoghurt placed on top of each bowl adds to the appearance as well as the flavour.
- You can use good-quality reduced-salt stock instead of water.
- If you don’t like the taste of coconut, use unflavoured low-fat evaporated milk.
- Boiling a bay leaf in the soup will give it a subtle flavour and aroma. Remember to throw away the leaf after cooking.
Nutrition Info (per serve)
-
Calories 186cal
-
Kilojoules 780kJ
-
Protein 9g
-
Total fat 2g
-
–Saturated fat 1g
-
Carbohydrates 30g
-
–Sugars 17g
-
Dietary fibre 4g
-
Sodium 120mg
-
Calcium 290mg
-
Iron 1mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
