HP - Pumpkin and Carrot Soup
Servings: 3 servings
Calories: 641kcal
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Ingredients
- ½ hokkaido pumpkin (roughly 500g/17.5 oz)
- 4 carrot
- 1 apple
- 1 onion
- 2 tbsp olive oil
- ¼ cup (60 ml) water
- 3 cups (720 ml) vegetable broth
- 1 tbsp curry powder
- ½ cup (120 g) low fat cream cheese (about 10% fat)
- Salt and pepper to taste
- ½ lemon juiced
For garnish
- 6 tbsp (45 g) pumpkin seeds
- 3.5 oz (100 g) low fat feta cheese
- 3 slices wholegrain bread
- pumpkin oil
- pickled pumpkin
Instructions
- Chop the pumpkin and carrots into rough cubes.
- Dice the onion.
- Add the oil to a large pot and put on medium heat.
- Add the chopped veg and fry gently for five minutes, stirring occasionally.
- Chop the apple.
- Add the curry powder, apple and ¼ cup water and fry for another 2 minutes.
- Add the vegetable broth and let it all simmer for 15 minutes.
- Take off the heat. THEN, add the cream cheese and give it a good stir. NOTE: Don't boil the soup once the dairy is in, the fat might separate then.
- Use a masher or hand blender to give the soup a quick pulse. To finish the soup off add a pinch of salt and pepper and lemon juice. Have a test and see if it needs a little more salt or lemon. Done!
- As you serve the soup, add some pickled pumpkin pieces, (roasted) pumpkin seeds and pumpkin oil to each bowl.
- Voilà, done!
Nutrition
Calories: 641kcal | Carbohydrates: 64g | Protein: 25g | Fat: 36g | Saturated Fat: 10g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 14g | Trans Fat: 0.01g | Cholesterol: 39mg | Sodium: 1838mg | Potassium: 1380mg | Fiber: 11g | Sugar: 23g | Vitamin A: 16646IU | Vitamin C: 33mg | Calcium: 195mg | Iron: 5mg