Spicy pumpkin and sweet potato soup

Spicy pumpkin and sweet potato soup

Ingredients Serves 10 Serves 15 Serves 25
Olive oil 30mL 45mL 75mL
Red onion, finely chopped  3 medium 5 medium 8 medium
Garlic, finely chopped 5 cloves 10 cloves  15 cloves
Sweet potato, peeled, cut into 2cm chunks 600g 900g 1.5kg
Pumpkin, peeled, cut into 2cm chunks 1.5kg 2.25kg 3.75kg
Curry powder 3 teaspoons 5 teaspoons 8 teaspoons
Vegetable stock, reduced salt 1.5 litres 2.25 litres 3.75 litres
Milk, reduced fat  1 litre  1.5 litres 2.5 litres
Black pepper To serve To serve To serve
Wholemeal/wholegrain bread rolls (to serve) 10 15 25

 

Method

  1. Heat oil in a large saucepan. Add onion and garlic and cook, stirring regularly, for 2 to 3 minutes or until onion is slightly transparent.
  2. Add sweet potato, pumpkin and curry powder and cook, stirring regularly, for further 2 to 3 minutes or until vegetables are coated. 
  3. Add stock and bring to the boil, then reduce heat and simmer gently for 25 minutes, or until sweet potato and pumpkin are cooked through.
  4. Remove saucepan from heat. Using a hand blender, blend the soup until it forms a smooth consistency and no large chunks remain. 
  5. Return soup to heat, add milk and cook for a further 5 minutes, or until heated through.
  6. Transfer soup to bowls/cups, sprinkle with black pepper and serve with a bread roll. 

 

Tips

  • Regular potatoes can be used in place of sweet potatoes. 
  • Try serving topped with a dollop of yoghurt.
  • Add 1 cup of fresh coriander, chopped, in step 5 for extra flavour.
  • Frozen chopped onion and crushed garlic can be used for convenience. Replace 1 medium onion with 125g frozen onion, and 1 clove garlic with 1 heaped teaspoon of crushed garlic.

 

Healthy Choices category: GREEN (Best choice)

 

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.

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