Pumpkin soup with couscous and falafels

Ingredients

Serves (1) Serves (2) Serves (4) Serves (6) — default Serves (8) Serves (10)

Units: Metric Imperial (US)

Measurements explained

• 2 x 540g pouches Roasted Pumpkin Soup
  
• ¾ cup pearl couscous
  
• ¹⁄³ cup light cooking cream
  
• 400g can no-added-salt chickpeagarbanzoXsgarbanzosX, rinsed, drained
  
• 1 cup frozen peas, thawed
  
• 60g baby spinach leaves
  
• 225g packet sesame falafel balls, heated, halved
  
• ²⁄³ cup store-bought hummus
  
• Fresh flat-leaf parsley leaves shredded, to serve
  
• Chilli flakes, to serve

Log in or sign up to save this recipe to your shopping list.

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

Stay Awake

(Stops screen from sleeping)

1 Place soup and 2 cups water in a large heavy-based saucepan. Bring to the boil over medium-high heat. Reduce heat to low, add couscous and cook, stirring occasionally, for 8 minutes or until tender. Stir in cream.

2 Add chickpeas, peas and spinach and cook, stirring, for 2 minutes or until spinach wilts.

3 Divide soup among six bowls. Top with falafels, dollop with hummus, then serve sprinkled with fresh parsley and chilli.

Variations

You can make this soup dairy free and suitable for vegans by omitting the cooking cream in step one.

Nutrition info (per serve)

Calories 400 cal

Kilojoules 1673 kJ

Total fat 33.6 g

Saturated fat 3.5 g

Member only

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.

Find this recipe interesting?

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

First published: Jul 2022

Have you made this?
Tell us how it went!

Tag us on Instagram at @healthyfoodguidemag

Leave a comment Click here to cancel reply.

You must be logged in to post a comment.

Achieve your goals

Unlock your ultimate healthy eating toolkit

Get instant access to everything you need to plan, shop and eat well in one place.

SUBSCRIBE