Spicy sweet potato and pumpkin soup

Photographer: John Paul Urizar

Try this spicy sweet potato/kumara and pumpkin soup on a cold night or for a healthy work lunch - it's low-calorie and vegetarian too.

Serves: 6

Time to make: 1 hr 30 mins

Hands-on time: 10 mins

Ingredients

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800g sweet potatoes/ kumarasweet-potatoX, peeled and cut into large dice
500g pumpkin/squash, peeled and cut into large dice
1 tablespoon harissa paste
2 teaspoons ground cumin
1 clove garlic, crushed
2 tablespoons olive oil
2 ½ cups vegetable stock
250g low-fat plain yoghurt
fresh chives, chopped, to garnish

Instructions

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1 Preheat the oven to 180°C/fan 160°C/gas 4.

2 Put the kumara and pumpkin into a baking tray with the harissa paste, cumin, garlic and oil. Toss to coat evenly and cook in the oven for 50 min, or until cooked and tender. Transfer to a large pan and cover with the stock.

3 Bring to the boil and simmer for 30 min. Purée with a stick blender until smooth, then blend in the yoghurt, reserving a little and adjust the seasoning with a pinch of salt and freshly ground black pepper to taste.

4 Serve with crusty bread and topped with a drizzle of the remaining yoghurt, the chopped chives and a sprinkle of black pepper.

Nutrition Info (per serve)

Calories 193 cal

Kilojoules 808 kJ

Protein 4.4 g

Total fat 5.3 g

Saturated fat 1.2 g

Carbohydrates 33.5 g

Sugar 12.3 g

Dietary fibre 5.3 g

Sodium 709 mg

Calcium 133 mg

Iron 2 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.