Roasted pumpkin soup with hazelnut and parmesan toasts
Reviewed by our expert panelServes: 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.
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)
-
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: 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.
Photographer: Mark O'Meara
For more healthy recipes and expert diet advice go to www.healthyfood.com
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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