Healthy Spicy Pumpkin Soup Recipe
Ingredients
- 1 tsp canola oil
- 1 onion, chopped
- 3 cloves garlic, chopped
- 2 tsp ground cumin
- 2 tsp curry powder
- 3 cups pumpkin, peeled and chopped into 2cm cubes
- 1 small sweet potato, peeled and chopped into 2cm cubes
- 2 medium potatoes, peeled and chopped into 2cm cubes
- 1 apple, peeled, cored and quartered
- 1 tsp reduced-salt vegetable stock
- 1 L water
- 4 tbs low-fat natural or Greek yoghurt, to serve
- 4 slices wholemeal or multigrain bread, to serve
Method
- Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes.
- Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft.
- Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup.
- Serve with a slice of toast and a spoonful of yoghurt.
Roast the vegies in the oven first for a sweeter, more intense flavour
If you are making the soup to freeze, use less water and make a very thick soup. When cooled, put a big ladleful in a freezer bag, squeeze out all the air and then freeze. To defrost, put in the microwave or a pot with a ladleful of water.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1457 kJ | 211 kJ |
| 348 Cal | 50 Cal | |
| Protein | 12.7 g | 1.8 g |
| Fat, total | 4.5 g | 0.6 g |
| — saturated | 0.7 g | 0.1 g |
| Carbohydrate | 58.1 g | 8.4 g |
| — sugars | 24.4 g | 3.5 g |
| Sodium | 431 mg | 62.4 mg |
| Fibre | 10.6 g | 1.5 g |
Member comments & rating
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Comments (5)
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I loved this soup! I'd made pumpkin soup many times before for my children and grandchildren. Always the same traditional recipe but without these spices. I'm so glad I tried this one, its delicious. I must admit I did add a pinch of salt at the end.
Anonymous
Posted on: 04 Apr 22 -
Lovely soup on a cold afternoon, easy to make ,and good use of vegies at end of week ,we served it with natural yogurt
Anonymous
Posted on: 15 Jan 20 -
Hi I understand tsp= Teaspoon and Tbp =Tablespoon. So my guess is you should have used 2 teaspoons of curry powder.
Marilyn Porter
Posted on: 29 Aug 15 -
Hi Majella. I'm so sorry you didn't enjoy the soup! You could try rescuing it by steaming or microwaving some more vegetables and blending it into the soup to mellow out the curry flavour. Did you use a metric tablespoon (20 mL) or a normal spoon? -AF
LiveLighter
Posted on: 03 Aug 15 -
I made this last night and the curry flavour was so overwhelming we could not eat it, and I normally enjoy spicy food. Should it be 2 teaspoons of curry powder, rather than 2 tablespoons?
majella O'Connor
Posted on: 02 Aug 15
