Slow cooker spicy carrot and pumpkin soup

Serves: 6
Time to make: 6 hrs
( Hands-on time: 10 mins )

Total cost: $ 12.00 / $ 2.00 per serve

(at time of publication)

Slow cooker spicy carrot and pumpkin soup

Ingredients
Nutrition Info.(per serve)

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
1/2 teaspoon salt
1/2 teaspoon curry powder (we used a hot one)
1 pinch ground chilli powder
2 1/2 teaspoons ground paprika
1/4 teaspoon ground nutmeg
freshly ground black pepper
3 cups salt-reduced liquid vegetable stock
1 cup water

Nutrition Info

Kilojoules 570kJ
Calories 136cal
Protein 3g
Total fat 5g
Saturated fat 1g
Carbohydrates 20g
Sugars 6g
Dietary fibre 5g
Sodium 560mg
Calcium 50mg
Iron 1.5mg

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.

Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Having type 2 diabetes, or pre-diabetes, doesn't mean you can't enjoy amazing food! Here are hundreds of healthy and delicious type-2 diabetes-friendly recipes. Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of low-fat recipes. Delicious and easy low fat meals, snacks and desserts. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas. Whether you’re new to veganism, trying to add more vegetables to your diet, or cooking for a vegan friend, Healthy Food Guide has a fabulous range of vegan recipes, so you can love your animal friends and be healthy. Fresh, inspiring and healthy vegetarian recipes to help you maintain a balanced diet while living meat free. Our vegetarian recipes are full of goodness and perfect for vegetarians and people wanting to enjoy a meal without meat.

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.