Slow-cooker spicy carrot and pumpkin soup

Our tasty slow-cooker spicy carrot and pumpkin soup is perfect for lunch or dinner to warm you up. It's dairy free and diabetes friendly with a gluten-free option. This will be a family favourite.

Serves: 6

Time to make: 6 hrs

Hands-on time: 10 mins

Ingredients

More weights & measures

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

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Instructions

Stay Awake

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 136 cal

Kilojoules 570 kJ

Protein 3 g

Total fat 5 g

Saturated fat 1 g

Carbohydrates 20 g

Sugar 6 g

Dietary fibre 5 g

Sodium 560 mg

Calcium 50 mg

Iron 1.5 mg

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.