Sweet corn soup with parmesan toasts

Serves: 4

Time to make: 20 mins

Ingredients

1 onion, chopped
250g kumarasweet-potatoX, peeled, chopped in 1cm pieces
4 cups corn sweetcornXkernels
2 cloves garlic, minced
1 cup boiling liquid salt-reduced vegetable stock
1 cup boiling water
250g low-fat ricotta cheese
1 Lebanese bread or large wrap, quartered
¼ cup grated parmesan cheese
2 tablespoons chopped fresh parsley, to serve
4 tablespoons low-fat plain yoghurt, to serve
4 cups mixed salad greens
4 tablespoons vinaigrette made with 3 parts balsamic vinegar to 1 part olive oil

Instructions

Stay Awake

1 Preheat oven to 180°C. Place onion, kumara, corn, garlic, stock and water in a large saucepan. Bring to the boil. Reduce heat, cover and simmer for 15 minutes or until kumara is tender.

2 Purée soup with a stick blender. Add ricotta and blend again until smooth.

3 Meanwhile, lightly spray bread with oil. Place on a baking tray and sprinkle with parmesan. Bake for 10 minutes or until crisp and golden. Break in pieces to serve with soup.

4 Sprinkle soup with parsley, drizzle with yoghurt and serve with toasts and dressed salad.

Variations

Make it gluten free: Check stock, yoghurt and dressing are gluten free, and use gluten-free bread.

Nutrition Info (per serve)

Calories 475 cal

Kilojoules 1990 kJ

Protein 17 g

Total fat 14 g

Saturated fat 4 g

Carbohydrates 70 g

Sugar 13 g

Dietary fibre 7 g

Sodium 600 mg

Calcium 310 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.