Moroccan-spiced pumpkin soup
CSIRO Total Wellbeing Diet
Soups
4 peopleServes
4
4
| Prep | 20 min | |
| Cook | 25 min |
This is a sweet, spicy twist on classic pumpkin soup. Serve it with 100 g cooked fish per person for a satisfying lunch.
- Olive oil, 1 tablespoon(s)
- Onion, any type, 1 medium, coarsely chopped
- Garlic, 2 clove(s), crushed
- Moroccan seasoning, 1 tablespoon(s), 1-1.5 tablespoons
- Pumpkin, any type, 800 g, peeled, seeded and chopped
- Parsnip, peeled, 2 parsnip(s), peeled and chopped
- Orange juice, 300 ml
- Chicken liquid stock, salt reduced, 310 ml, or vegetable stock
- Greek yoghurt, low fat, 80 g
- Sundried tomato, 12 piece(s), drained well
- Ciabatta, 4 slice(s), or other crusty bread (to serve)
Method
- Heat the olive oil in a large heavy-based saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 5–6 minutes or until softened. Add the spice mix and cook for 2 minutes or until fragrant. Add the pumpkin, parsnip, orange juice and stock, stir to combine, then bring to simmering point. Reduce the heat to low–medium and cook for 15 minutes or until the vegetables are very tender.
- Puree the soup in a blender or food processor, or in the pan with a stick blender, then return to the stove to heat through. Season with salt and pepper and add a little more stock or water to thin the soup, if desired. Divide the soup among warmed bowls, top each with a spoonful of yoghurt and the tomatoes, then serve with bread from your daily allowance.
Nutrition facts per serve
Makes 4 serves
Note: If food units vary from the book, be guided by the following food units.
| Meat & Protein | 0 |
| Bread & Cereals | 1 |
| Vegetables | 2 |
| Fruit | 0.5 |
| Dairy | 0 |
| Healthy Fats & Oils | 1 |
| Indulgences | 0 |
| Calories | 399 |
| Protein | 13.6 g |
| Total fat | 8.2 g |
| - Saturated fat | 1.3 g |
| Total carbohydrates | 60.5 g |
| - Total sugars | 32.7 g |
| Fibre | 12.6 g |
| Sodium | 483 mg |