Spiced pumpkin soup with roasted pumpkin seeds

Author: Liz Macri - Recipe Writer & Editor

Photographer: Ian Wallace

Save to favs/meal planning

Log in now in to enjoy this feature

See favs

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

More weights & measures

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

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

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 348cal

Kilojoules 1460kJ

Protein 10g

Total fat 10g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 17g

Dietary fibre 12g

Sodium 720mg

Calcium 110mg

Iron 3.5mg

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.

Save to favs/meal planning

Log in now in to enjoy this feature

See favs PRINT