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Healthy Pumpkin Soup


Serves 4

Classic pumpkin soup infused with the earthy flavours of cumin, turmeric and nutmeg.

Per serve: 292.2kj (117.2cal); 2.5g total fat (1g saturated fat)


You’ll need

1kg pumpkin, peeled and cubed (keep seeds to roast)
1 large onion, peeled and chopped finely
2 cloves garlic, minced
3 cups vegetable stock
Olive Oil spray
1/2 tsp cumin
1/2 tsp turmeric
1/4 tsp nutmeg
4 tsp sour cream
4 tsp fresh coriander

Let’s go

Heat large heavy bottomed pan or soup pot on med-low, spray with oil and add onion with a pinch of salt. Sauté until soft and tender, add garlic and cook a further minute. Add pumpkin, stock, cumin, turmeric and nutmeg. Give a good stir to mix everything together and bring to the boil. Reduce heat and simmer gently for 10-15 minutes until pumpkin is soft. Remove from heat and process until smooth. Return to the heat to warm through. Serve with roasted pumpkin seeds, a dollop of sour cream and a little coriander.

*To roast pumpkin seeds; heat oven to 180°c. Spray seeds with a little oil, sprinkle with salt and place on a baking tray. Roast for about 6-8 minutes until seeds are golden brown.

Why it’s good for you
It’s all veges! Seriously, soups can be havens for hidden fat and this one is all flavour and goodness.
Per serve: 292.2kj (117.2cal); 2.5g total fat (1g saturated fat); 2g fibre


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