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Roasted pumpkin soup with hazelnut and parmesan toasts

Serves: 4

Time to make: 45 mins

Total cost: $13.68 / $3.42 per serve

(at time of publication)

Ingredients

1.75kg butternut pumpkin, peeled, deseeded, roughly chopped (see tips)
oil spray
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

Instructions

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.

Nutrition Info (per serve)

Kilojoules 1340kJ

Calories 319cal

Protein 12g

Total fat 10g

–Saturated fat 2g

Carbohydrates 45g

–Sugars 13g

Dietary fibre 5g

Sodium 510mg

Calcium 180mg

Iron 2mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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

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