Healthy Pumpkin Soup Recipe
Ingredients
- 1 medium brown onion, chopped
- 1 clove garlic, crushed
- 1 tbs olive oil
- 750 g pumpkin, peeled and cut into 1cm cubes
- 1 large potato, peeled and cut into 1cm cubes
- 4 cups vegetable or chicken stock
- 1/4 cup low-fat natural yoghurt
Method
- Heat oil in a large pot and cook onion and garlic over low heat until onion is translucent.
- Add pumpkin, potato and stock and bring to the boil.
- Reduce heat and simmer for 20 minutes or until pumpkin is tender. Remove from heat and cool slightly.
- Puree in a blender until smooth.
- Add yoghurt to serve.
Hint
If the soup is too thick add a little low-fat milk to make desired consistency.
Recipe from Healthy Food Fast © State of Western Australia, 2012. Reproduced with permission.
Variation: For a Thai twist replace yoghurt with ΒΌ cup reduced-fat coconut milk and heat through. Sprinkle with coriander.
Healthy tip!
Try mustard instead of mayonnaise to add extra flavour to your salads and sandwiches.
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Nutrition Information
per serving | per 100g | |
---|---|---|
Energy | 630 kJ | 153 kJ |
151 Cal | 37 Cal | |
Protein | 5.4 g | 1.3 g |
Fat, total | 6.1 g | 1.5 g |
— saturated | 1.2 g | 0.3 g |
Carbohydrate | 17 g | 4.1 g |
— sugars | 9.7 g | 2.4 g |
Sodium | 973.2 mg | 236.3 mg |
Fibre | 3.4 g | 0.9 g |
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Comments (1)
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Loved the pumpkin soap.
Anonymous
Posted on: 29 Jun 18