Preparation time is 15minutes
Cook time is 30minutes
Total time is 45minutes
Serve is for 6 people
Difficulty level: 3 out of 4
16 Ingredients
Number of servings
6
- 1/4 cup coriander leaves
- 1kilograms Kent pumpkin
- 1 brown onion
- 1 litre salt-reduced gluten-free vegetable stock
- 1/2teaspoons ground cinnamon
- 3teaspoons ground coriander
- 2teaspoons ground cumin
- 2teaspoons lemon juice, juiced and zested
- 1 lemon, cut into wedges (to serve)
- 1 cup plain Greek-style yoghurt
- 1 cup quinoa, cooked
- 2teaspoons harissa Middle Eastern spice blend
- 400grams no added salt black beans, rinsed
- 1tablespoons olive oil
- 2 garlic cloves
- 400grams no added salt diced tomatoes
Nutrition per serving
1510kJ / 362Cal
1510 Kilojoules or 362 Calories
17% of daily energy intake*
Protein
14.2grams
Fat
9.6grams
Carbs
50.3grams
Sugars
15.3grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Heat oil in a large saucepan over medium heat. Add onion and cook for 5 minutes, stirring, or until onion softens. Add garlic and spices, and stir for 2 minutes or until fragrant.
Step 2 of 3
Add pumpkin, beans and harissa, stirring to coat with spices. Stir in stock, tomatoes and 1 cup water. Bring to a simmer and cook for 12-15 minutes or until pumpkin is tender. Stir in quinoa, season with pepper and cook until heated through.
Step 3 of 3
Meanwhile, mix yoghurt with some coriander, lemon juice and zest. Garnish soup with remaining coriander and serve with yoghurt and lemon wedges.
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