Spiced pumpkin soup

Free from nuts


A really delicious, unusual soup that is smooth and thick.


Ingredients - Serves 6 Adults

  • 500g / 18 oz. of pumpkin, peeled and cubed
  • 2 tablespoons of vegetable oil
  • 15g / ½ oz. of low-fat margarine
  • 1 large onion, chopped
  • 2 medium potatoes, peeled and cubed
  • 2 carrots, peeled and diced
  • 1 teaspoon of ground ginger
  • 1 teaspoon of ground cinnamon
  • 1 litre / ¾ pint of vegetable stock
  • 250ml / 8 fl oz. of low-fat milk
  • 1 teaspoon of honey
  • 1 teaspoon of paprika
  • Paprika to garnish

Method

  1. Heat the oil and margarine in a saucepan
  2. Then add the onion, potatoes, carrots, ginger and cinnamon
  3. Toss together over a low heat for about 5 minutes
  4. Add the stock and milk
  5. Then add the honey and paprika to taste
  6. Bring to boil, half cover and simmer until vegetables are soft
  7. Cool a little, then puree until smooth (optional)
  8. Reheat over  a low heat, stirring
  9. Serve garnished with a little paprika

Serving Suggestions

Top with a spoonful of low-fat cream and a sprinkling of paprika

About this Recipe

This recipe was adapted from the Allergy NI cookbook "Parties, Picnics & Packed Lunches" 

Disclaimer

Click here for more details
Spiced pumpkin soup

Serves

6 Adults

6 Adults

Preparation Time

20 Minutes

20 Minutes

Cooking Time

30 Minutes

30 Minutes

Cost

Low

Low

5-a-day

1 Of Your 5 A Day

1 Of Your 5 A Day

Utensils Needed

Chopping Board, Chopping Knife, Hand Blender, Measuring Jug(for Liquids), Saucepan, Vegetable Peeler, Wooden Spoon

Chopping BoardChopping KnifeHand BlenderMeasuring Jug(for Liquids)SaucepanVegetable PeelerWooden Spoon
Per 1/6 of the recipe
Energy
590kj
142kcal
7%
Fat
7.9g
11%
Saturates
1.5g
8%
Sugars
8.8g
10%
Salt
0.6g
10%
of an adult's reference intake
Nutrition Information
Typical ValuesPer 100gPer Portion (378g)
Energy156Kj 590Kj
37Kcal 142Kcal
Fat2.1g 7.9g
(of which saturates)0.4g 1.5g
Carbohydrate3.4g 13g
(of which sugars)2.3g 8.8g
Fibre0.6g 2.4g
Protein0.9g 3.3g
Salt0.2g 0.6g

Recipe rating

Current rating: 0 (0 ratings)