Spicy pumpkin and sweet potato soup
|Ingredients||Serves 10||Serves 15||Serves 25|
|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|
- 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.
- Add sweet potato, pumpkin and curry powder and cook, stirring regularly, for further 2 to 3 minutes or until vegetables are coated.
- 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.
- Remove saucepan from heat. Using a hand blender, blend the soup until it forms a smooth consistency and no large chunks remain.
- Return soup to heat, add milk and cook for a further 5 minutes, or until heated through.
- Transfer soup to bowls/cups, sprinkle with black pepper and serve with a bread roll.
- 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.