Slow cooker spicy carrot and pumpkin soup
Our tasty, low fat, slow cooker spicy carrot and pumpkin soup is perfect for lunch or dinner to warm you up, its dairy free and diabetes friendly with a gluten free option, this will be a family favourite.
Reviewed by our expert panel Serves: 6
Time to make: 6 hrs
Hands-on time: 10 mins
Total cost: $12.00 / $2.00 per serve
(at time of publication)
Ingredients
- 1 large onion, chopped
- 2 cloves garlic
- 2 tablespoons oil
- 2 large carrots, scrubbed, chopped in chunks
- 2 medium potatoes, scrubbed, cut in chunks
- 4 cups pumpkin, cut in chunks
- 3 tablespoons flour
- ½ teaspoon salt
- ½ teaspoon curry powder (we used a hot one)
- 1 pinch ground chilli powder
- 2 ½ teaspoons ground paprika
- ¼ teaspoon ground nutmeg
- freshly ground black pepper
- 3 cups salt-reduced liquid vegetable stock
- 1 cup water
Instructions
1 In a large frying pan, cook onion and garlic in oil until softened. Add prepared vegetables and flour. Mix well, allowing flour to absorb oil.
2 Place vegetable mix into slow cooker. Add remaining ingredients and cook on high for 4 hours (or low for 6 hours).
3 When vegetables are tender, purée or process soup until smooth and return to slow cooker to keep warm.
4 Adjust the consistency to suit your personal taste.
Serving suggestion
Serve a thick soup with a little reduced-fat sour cream and chopped fresh mint. Or thin the soup with a little light coconut cream and garnish with coriander and toast6ed seeds if preferred.
Variations
Make it gluten free: Use gluten-free flour and stock. Check ground spices are gluten free.
Nutrition Info (per serve)
-
Calories 136cal
-
Kilojoules 570kJ
-
Protein 3g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 20g
-
–Sugars 6g
-
Dietary fibre 5g
-
Sodium 560mg
-
Calcium 50mg
-
Iron 1.5mg
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: Joanna Wickham
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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