For budget-friendly comfort food you can’t go past this filling pumpkin soup.
Ingredients
- Olive oil spray
- 1 brown onion, finely chopped
- 2 garlic cloves, crushed
- 1 teaspoon finely grated fresh ginger
- 2 teaspoons curry powder
- 1kg butternut pumpkin, peeled, deseeded, cut into 1cm-pieces
- 175g (3/4 cup) red lentils, rinsed
- 1.25L (5 cups) water
- 1 Massel vegetable stock cube
- 90g (1/3 cup) low-fat natural yoghurt
- Fresh coriander leaves, to serve
Method
- Step 1Heat a large saucepan over medium-low heat. Spray with olive oil spray. Add the onion and cook, for 5 minutes or until soft. Add the garlic, ginger and curry powder and cook, stirring, for 1 minute or until aromatic.
- Step 2Add the pumpkin, lentils, water and stock cube. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15-20 minutes or until the pumpkin and lentils are soft. Set aside to cool.
- Step 3Ladle half the lentil mixture into the jug of a blender and blend until smooth. Transfer to a clean saucepan. Repeat with the remaining lentil mixture.
- Step 4Place the soup over medium heat and cook, stirring, for 3 minutes or until heated through. Season with pepper. Ladle among serving bowls. Top with the yoghurt and coriander to serve.
- High fibre
- Low fat
- Low kilojoule
- Lower gi
- Vegetarian
Nutrition
1000 kj
Energy
3g
Fat Total
1g
Saturated Fat
10g
Fibre
18g
Protein
34g
Carbs (total)
All nutrition values are per serve
- Author: Chrissy Freer
- Image credit: Mark O'Meara
- Publication: Australian Good Taste
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