Spicy sweet potato and pumpkin soup

Photographer: HFG staff

First published: Mar 2021

Last updated date: 19 November 2021

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

More weights & measures

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

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 193cal

Kilojoules 808kJ

Protein 4.4g

Total fat 5.3g

–Saturated fat 1.2g

Carbohydrates 33.5g

–Sugars 12.3g

Dietary fibre 5.3g

Sodium 709mg

Calcium 133mg

Iron 2mg

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.

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