Spicy Pumpkin Soup

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.

Variations

  • Roast the vegies in the oven first for a sweeter, more intense flavour

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

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