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)
- 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
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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)
-
Calories 319cal
-
Kilojoules 1340kJ
-
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.
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.
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