Spicy Pumpkin Soup

• Prep: 10
• Cook: 15 mins
• Serves: 4

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

1. Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes.
2. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft.
3. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup.
4. Serve with a slice of toast and a spoonful of yoghurt.

Nutrition information

	per serving	per 100g
Energy	1457 kJ	211 kJ
Protein	12.7 g	1.8 g
Fat, total	4.5 g	0.7 g
— saturated	0.7 g	0.1 g
Carbohydrate	58.1 g	8.4 g
— sugars	24.4 g	3.5 g
Fibre	10.6 g	1.5 g
Sodium	431 mg	62.4 mg