Prep Time:20 mins
Understanding food allergies and intolerances
Spiced pumpkin soup
Cooking Time:30 mins
Serves:6 Adults
Cost:Low
A really delicious, unusual soup that is smooth and thick.
About this recipe
This recipe was adapted from the Allergy NI cookbook "Parties, Picnics & Packed Lunches"
Ingredients
- 500g / 18 oz. of pumpkin, peeled and cubed
- 2 tablespoons of vegetable oil
- 15g / ½ oz. of low-fat margarine
- 1 large onion, chopped
- 2 medium potatoes, peeled and cubed
- 2 carrots, peeled and diced
- 1 teaspoon of ground ginger
- 1 teaspoon of ground cinnamon
- 1 litre / ¾ pint of vegetable stock
- 250ml / 8 fl oz. of low-fat milk
- 1 teaspoon of honey
- 1 teaspoon of paprika
- Paprika to garnish
Method
- Heat the oil and margarine in a saucepan
- Then add the onion, potatoes, carrots, pumpkin, ginger and cinnamon
- Toss together over a low heat for about 5 minutes
- Add the stock and milk
- Then add the honey and paprika to taste
- Bring to boil, half cover and simmer until vegetables are soft
- Cool a little, then puree until smooth (optional)
- Reheat over a low heat, stirring
- Serve garnished with a little paprika
What you will need
- Chopping board
- Chopping knife
- Hand blender
- Measuring jug(for liquids)
- Saucepan
- Vegetable peeler
- Wooden spoon
Serving suggestions
Top with a spoonful of low-fat cream and a sprinkling of paprika
One bowl of this delicious soup contains 2 of your 5 a day.
