Pumpkin soup

* VEGETARIAN * EGG FREE * NUT FREE * SUITABLE TO FREEZE

Ingredients 6 serves 25 serves 60 serves
Olive or canola oil 1 tablespoon 2 tablespoons 4 tablespoons
Onion (finely diced) 1 medium 2 medium 4 medium
Garlic (crushed) 1 clove 2 cloves 3 cloves
Pumpkin (skin and seeds removed, diced) 1kg 4kg 10kg
Red lentils (washed and strained) ¾ cup (120g) 500g 1.2kg
Reduced salt vegetable stock 1Litre 4 litres 10 litres
Natural yoghurt ¼ cup 1 cup 2 ½ cups
Wholemeal bread 6 slices 25 slices 60 slices

Method

  1. Cook onion and garlic in oil on low heat until soft.
  2. Add pumpkin, red lentils and stock.
  3. Bring to the boil. Reduce heat and simmer until pumpkin and lentils are tender.
  4. Blend until smooth.
  5. Serve soup with a spoon of natural yoghurt and a slice of wholemeal bread.

Each serve provides

  • 2 children’s serves of vegetables*
  • ½ children’s serve of meat/alternatives** (lentils)
  • • 1 children’s serve of grains*** (bread)

Allergy modifications

  • For a milk protein free and lactose free option serve the soup without yoghurt.
  • For a gluten/wheat free option, use gluten free stock and serve with gluten free bread (check for soy if necessary)
  • Check stock for sources of soy.

Tips

  • When choosing this recipe, ensure children receive enough meat or alternatives by offering an additional ½ a serve of meat/alternatives per child at another time during the day. Options include:
    • roast beef sandwiches with 15g roast beef per child
    • egg sandwiches with half an egg per child
    • ­veggie sticks with 30g hummus dip per child
    • falafel balls per child.
  • For a spicier version add grated ginger, ground coriander and cumin to taste at step 1.

* One children’s serve of vegetables is equal to one serve in the Australian Dietary Guidelines.
** One children’s serve of lean meat, poultry, fish or alternatives is equal to half a serve in the Australian Dietary Guidelines.
*** One children’s serve of (grain) cereal foods is equal to one serve in the Australian Dietary Guidelines.

The nutritional information provided is based on the exact ingredients and method as shown. Any variation/s to the ingredients or method may alter the nutritional outcome.