Spiced pumpkin soup with roasted pumpkin seeds
(at time of publication)
- cooking oil spray
- 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
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.
Nutrition Info (per serve)
Total fat 10g
–Saturated fat 2g
Dietary fibre 12g
Make it gluten free: Check stock is gluten free and use gluten-free bread.
Make it vegan: Use vegan bread.
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