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Cherie’s Curried Pumpkin Soup

No quick to make but totally worth the effort! You’ll be rewarded with plenty of leftovers you can freeze for a speedy meal later.

75 mins
12 ingredients
$3.25 / person
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Cherie’s Curried Pumpkin Soup

Ingredients

Serves = 8

1 medium Kent pumpkin, wash skin and cut into chunks

1 medium sweet potato, washed well

1 tablespoon extra virgin olive oil

2 brown onions, diced

1 tablespoon crushed ginger

1 tablespoon crushed garlic

2 tablespoons salt reduced chicken stock powder

3 teaspoons curry powder

1 can of no added salt tomatoes

1 can brown lentils, drained

2 cans of evaporated light milk

Coriander to serve

Light cream to serve

It’s this easy

  • Preheat the oven to 180°C
  • Roast pumpkin and sweet potato in the oven for about 45 minutes or until soft and golden
  • Boil 2L water in a kettle
  • Place a large pot on high heat. Add olive oil, fry onion for 2 minutes, then add the garlic and ginger
  • Dissolve chicken stock powder and curry powder in the boiling water add the liquid to the pot
  • Remove the skin from the pumpkin and sweet potato add to the pot
  • Add lentils and tomato
  • Bring to the boil, turn the heat to low and simmer for 20 minutes
  • Remove from heat and blitz with stick blender until smooth
  • Add evaporated milk and stir
  • Season with pepper to taste
  • Serve with a drizzle of cream and a sprig (or three) of fresh coriander

Tweaks

  • No oven for roasting the pumpkin and sweet potato? You can add them raw with the stock powder. Simmer long enough for them to be soft before blitzing.
  • Don't want to peel the skin from the pumpkin and sweet potato? You can skip this step and blitz the pumpkin and sweet potato with the skin on. This will increase the fibre in the soup even more!
  • Store leftover soup in the freezer for quick meals later.
  • Love the flavour of coconut? You can swap half the evaporated milk for light coconut milk.

Notes

Serves = 8

Nutrition information (per serve),

  • Energy (1487kJ)
  • Protein (15.5g)
  • Total Fat (5.7g)
  • Saturated Fat (3.0g)
  • Carbohydrate (49.7g), (Starch (9.0g), Sugars (40.7g), Added sugars (0.1g), Free Sugars (0g))
  • Dietary Fibre (14.57g)
  • Sodium (634mg)
  • Calcium (375mg)
  • Iron (3.3mg)

Allergies

Contains: Dairy, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

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