Roasted pumpkin soup with hazelnut and parmesan toasts

Serves: 4

Time to make: 45 mins

Ingredients

1.75kg butternut pumpkin, peeled, deseeded, roughly chopped (see tips)
spray oil
1 leek, white part only, thinly sliced
2 stalks celery, chopped
2 cloves garlic, minced
2 medium-sized (250g) desiree potatoes, peeled, diced
1 cup liquid salt-reduced vegetable stock
1 cup water
4 slices sourdough bread
¼ cup (25g) finely grated fresh parmesan cheese (optional)
2 tablespoons toasted hazelnuts, peeled, chopped
2 tablespoons low-fat plain yoghurt, to serve

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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1 Preheat oven to 180°C. Line a large baking tray with baking paper. Place pumpkin on prepared tray and spray with oil. Roast for 30 minutes or until tender and golden. Place one-third of the roasted pumpkin in an airtight container and place in fridge (reserving for Day 5 recipe, see tips).

2 Meanwhile, set a large saucepan over a medium heat and spray with oil. Add leek and celery to pan. Cook, stirring occasionally, for 5 minutes or until soft. Add garlic to pan and cook, stirring, for 1 more minute.

3 Add potatoes and stock to pan. Cover and simmer for 12 minutes or until potatoes are tender. Add remaining roasted pumpkin to pan and simmer for 3 more minutes then leave soup mixture to cool slightly.

4 Blend soup with a stick blender until smooth. Warm over a medium heat. Meanwhile, preheat grill to high. Scatter sourdough with parmesan (if using) and grill until toast is golden and parmesan melts.

5 Divide soup among serving bowls, scatter hazelnuts over soup and serve each with a dollop of yoghurt and toast.

HFG tip

If you don’t plan to make Roasted pumpkin, leek and mushroom cannelloni (Day 5 recipe), you only need 1.2kg butternut pumpkin.

This recipe is part of our 7 days, 7 dinners feature – make dinners for a week easily, including ‘make ahead’ components to be used in other dishes.

(Makes two portions: use the extra portion for the recipe on Day 5.)

Day 1: Chicken, lentil and kumara curry

Day 2: Meatballs in tomato and eggplant sauce with couscous

Day 3: Roasted pumpkin soup with hazelnut and parmesan toasts (above)

Day 4: Fish stir-fry with broccoli and ginger

Day 5: Roasted pumpkin, leek and mushroom cannelloni

Day 6: Chicken, eggplant and capsicum bake with cauliflower mash

Day 7: Spiced pilaf with meatballs, currants and baby spinach

Nutrition Info (per serve)

Calories 319 cal

Kilojoules 1340 kJ

Protein 12 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 45 g

Sugar 13 g

Dietary fibre 5 g

Sodium 510 mg

Calcium 180 mg

Iron 2 mg

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.