Preparation time is 10minutes
Cook time is 45minutes
Total time is 55minutes
Serve is for 4 people
Estimated cost per serve is 4.05 dollar
Difficulty level: 2 out of 4
10 Ingredients
Number of servings
4
- 1.50kilograms pumpkin, chopped, seeds reserved
- 2tablespoons garam masala
- 1teaspoons ground coriander
- 1teaspoons ground cumin
- 2tablespoons olive oil
- 1 large onion, peeled and chopped
- 2teaspoons ginger, peeled, grated
- 2 cloves garlic, peeled and grated
- 3 2/3 cup vegetable stock, hot
- 3/4 cup coconut milk, reduced fat
Nutrition per serving
1640kJ / 392Cal
1640 Kilojoules or 392 Calories
19% of daily energy intake*
Protein
6.2grams
Fat
18.7grams
Carbs
55.2grams
Sugars
15.4grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Description
Make a big batch of this vegan spiced pumpkin soup and have a healthy lunch sorted for the week.
Instruction tip
Serve with fresh coriander and sliced chilli on top.
Method
Step 1 of 4
Pre-heat the oven to 170°C/150°C fan-forced and place the chopped pumpkin a large roasting tray. Drizzle over half the oil and sprinkle the spices and toss well to coat. Roast for 40 minutes, turning halfway through cooking. Set aside to cool.
Step 2 of 4
Heat the remaining oil in a large, deep pan on a medium heat and cook the onion for 8 minutes to soften. Add the garlic and ginger and cook for 1 minute.
Step 3 of 4
Pour in the stock and coconut milk and reduce to a simmer. Scoop the flesh out of the pumpkin skins and add to the stock. Remove from the heat and blitz with an immersion blender until smooth.
Step 4 of 4
Toast the pumpkin seeds in a dry pan for 2-3 minutes, shaking often. Divide the soup between 4 bowls, top with pumpkin seeds and serve.
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