Spiced pumpkin soup with roasted pumpkin seeds

Pumpkin soup is a healthy and affordable meal that's easy to make. This version is dairy free and can easily be made vegan.

Serves: 4

Time to make: 25 mins

Ingredients

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cooking spray oil
1 onion, roughly chopped
1 long red chilli, roughly chopped
1kg pumpkin, peeled, cut in 3cm pieces
400g can cannellini beans, drained, rinsed
2 cups salt-reduced vegetable stock
2 tablespoons pumpkin seeds
fresh coriandercilantroX, to garnish
4 slices multigrain bread, toasted

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Instructions

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1 Preheat oven to 180°C. Spray a large saucepan with oil and place over a moderate heat. Cook onion and chilli for 5 minutes or until onion softens.

2 Add pumpkin and beans. Stir to coat. Add stock and 2 cups of water and bring to the boil. Reduce heat to simmer for 15 minutes or until pumpkin is tender.

3 Meanwhile, place pumpkin seeds on a tray lined with baking paper. Spray with oil and bake for 8-10 minutes or until toasted.

4 Use a stick blender or food processor to blend soup until smooth. Sprinkle with pumpkin seeds and coriander and serve with toast on the side.

Variations

Make it gluten free: Check stock is gluten free and use gluten-free bread.

Make it vegan: Use vegan bread.

Nutrition Info (per serve)

Calories 348 cal

Kilojoules 1460 kJ

Protein 10 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 17 g

Dietary fibre 12 g

Sodium 720 mg

Calcium 110 mg

Iron 3.5 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.