Spicy sweet potato and pumpkin soup
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
- 800g sweet potatoes/ kumara, 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.
Photographer: HFG staff
Last updated date: 19 November 2021
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
