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Recipe for Halloween
Pumpkin Soup
Serves 4
Gluten and Nut free, to make Dairy free/Vegan– omit Low fat natural yogurt or Crème fraiche
Ingredients:
900g Pumpkin cut into cubes (approximately 8 cups)
1 medium onion chopped finely
1 large potato peeled and cubed
1 flat tsp curry powder (mild or medium strength)
1tsp Nutmeg
2 garlic cloves
3-4 cups chicken or vegetable stock
1 tablespoon Olive oil (can also use sunflower or canola oil)
Salt and Pepper to taste
Low fat natural yogurt or Crème fraiche (to Garnish) – omit if needing Dairy free
Thyme (To garnish)
Method:
- Boil the pumpkin cubes in water and put aside
- Sweat the chopped onion and garlic in the oil until transparent
- Mix in the curry spice and nutmeg
- Pour the cooked pumpkin into the mixture
- Add the potato cubes, stock, salt and pepper and simmer until cooked
- Blend to a creamy consistency
Garnish options
- Garnish with a spoonful of low-fat natural yogurt, crème fraiche or cream and a few thyme leaves.
- Toast some pumpkin seeds in a frying pan with a 1sp of oil and sprinkle these on top of the soup.
- Add crunchy croutons
Variations
- To add some fibre, try replacing 100g of pumpkin with 100g of split red lentils
- Butternut will work instead of pumpkin
- Add Sautéed ginger
- Instead of curry, add 1/2tsp each of cumin, coriander and smoked paprika
- Instead of curry add 1 1/2 tsp each of turmeric and coriander and ¼ tsp cayenne pepper
Nutritional Info of original recipe
Typical Values per serving
Energy 150kcals
Fat 5.5g
Carbohydrates 24.5g
Fibre 2.5g
Sugars 7.5g
Protein 4g
To make Dairy free/Vegan– omit Low fat natural yogurt or Crème fraiche
Gayle Adams is a BDA (British Dietetic Association) registered Dietitian with over 14 years of experience. As a Staywell Dietitian she is passionate about designing and delivering innovative nutrition programmes to help people stay healthy at work. To speak to us about your health & wellbeing requirements call us on 0800 471 4941 or visit www.staywelloh.co.uk
