Design your own pumpkin soup

• In a large pot add pumpkin, stock and any other vegetables or flavourings from the tweaks section.
• Bring to a simmer and cook 20mins or until pumpkin is tender. Remove from heat and follow your stick blender’s instructions for blending until desired smoothness is reached.
• Place portions of soup in containers and refrigerate or freeze immediately. Reheat remaining soup to eat now.

• Serve with bread or roll – fresh or toasted wholemeal/grain varieties will boost your nutrient and fibre intake.
  
• Add more vegetables: We love onion, leek, cauliflower and/or potato. Experiment with others! Add more water if needed so vegetables are just covered.
• Flavourings: add in 1 tsp ground coriander or cumin or paprika or curry powder or curry paste. A clove of garlic or a small amount of fresh/dried chilli. Start with a little, you can always add more!
• Soup too thick? Stir in some skim milk or light coconut milk when reheating.
• Green toppings: NMNT green sauce, pesto, fresh herbs such as chopped chives, coriander or parsley.
• Crunchy toppings: add nuts, seeds, dukkah or croutons.
• Waste less: you can use coriander stalks and roots too. Wash these well, chop and cook with the pumpkin, and blend.

Nutrition information (per serve of base recipe), including a tablespoon of regular natural yoghurt:

• Energy (422 kJ)

• Protein (4.7 g)

• Total Fat (1.6 g)

• Saturated Fat (0.6 g)

• Carbohydrate (14.8 g): Starch (3.7 g); Sugars (11.2 g) including Added sugars (1.3 g) & Free Sugars (2.0 g)

• Dietary Fibre (3.5 g)

• Sodium (338 mg)