Full ingredients list:
1kg butternut pumpkin, peeled, chopped
2–3 teaspoons reduced-salt, gluten-free vegetable stock powder
1 tablespoon olive oil
1 medium brown onion, chopped
2 garlic cloves, crushed
½ teaspoon ground cumin
½ teaspoon ground nutmeg
1 cup reduced-fat milk
¼ cup light sour cream, to serve
1 x 45g packet rosemary and garlic-spiced roasted nuts and seeds
Nutritional information (per serve)
Instructions and steps:
1 Place pumpkin, stock powder and 3 cups of boiling water in a large, heavy-based pan. Cover, bring to boil; reduce the heat slightly. Simmer the pumpkin for 15–20 minutes, or until softened.
2 Meanwhile, heat olive oil in a medium non-stick saucepan over medium-high heat. Sauté onion and the garlic for 3–4 minutes, or until onion is softened. Add the cumin and nutmeg; cook 30 seconds. Add milk, season with cracked black pepper.
3 Remove pumpkin from heat. Pour milk mixture into pumpkin mixture. Using a stick blender, carefully blend on low until smooth. Return to stove and reheat if needed.
4 Divide soup between four serving bowls. Swirl over sour cream and scatter with roughly chopped nuts and seeds.
About this recipe
First published: July 2019