Indian-Spiced Pumpkin Soup
- Dairy free
- Egg free
- Nut free
- Vegetarian
Ingredients
- 1 onion, diced
- 4 cloves garlic, peeled and quartered
- 1 tsp fresh ginger, peeled and chopped
- 400 g butternut pumpkin, peeled and chopped
- 2 potatoes, diced
- 1 sweet potato, peeled and chopped
- 1 apple, peeled and chopped
- 2 tsp olive oil
- 2 tsp curry powder
- 2 tsp garam marsala
- 2 reduced-salt stock cubes
- 1/2 cup dried red lentils
- 4 slices grainy toast
Variations
If you don’t have curry powder or garam marsala, use a combination of ground cumin, coriander and turmeric.
Can be gluten free (check the stock cubes).
Serve with non-dairy yoghurt and gluten-free bread if desired.
Method
1. Peel and roughly chop the vegetables and apple.
2. Heat oil in a large pot. Add spices and cook onions, garlic and ginger for 2-3 minutes, until softened.
3. Add the vegetables, stock cubes, dried lentils and 1 L water.
4. Cook on a medium heat with the lid on for 10-15 minutes, until lentils and vegetables are soft. Add apples and cook for another 5 minutes.
5. Use a stick blender to blend till smooth. Add more water if you like a thinner soup.
6. Serve with a spoonful of yoghurt, chilli and fresh coriander (if desired) and grainy toast.
Looking to try some different flavour combos?
Check out the Thai Style or French Flavour recipes. Or for something more simple, try the straight up Pumpkin Soup recipe.
Freezing instructions: Freeze in individual portions for up to 3 months. If making specifically to freeze, only use 2 cups of water to make a more concentrated soup and save space in the freezer. Then add an extra ½ cup water to each serving when reheating.
Nutrition information
| per serving | per 100g | |
|---|---|---|
| Energy | 1984 kj | 236 kj |
| Protein | 18.6 g | 2.2 g |
| Fat, total | 9.5 g | 1.1 g |
| — saturated | 2 g | 0.2 g |
| Carbohydrate | 19.4 g | 8.4 g |
| — sugars | 19.4 g | 2.3 g |
| Sodium | 615 mg | 73 mg |
| Fibre | 15.3 g | 1.8 g |