Recipe

Chai roasted pumpkin soup with honey walnuts

Creamy pumpkin soup with an added walnut crunch. Perfect for lunch or a light dinner. And it's suitable for diabetics.

Apr 04, 2016 12:21am
  • 20 mins preparation
  • 40 mins cooking
  • Serves 2
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Ingredients

Chai roasted pumpkin soup with honey walnuts
  • 1 pumpkin, peeled, chopped coarsely
  • 1/2 ground cardamom
  • 1/4 ground cinnamon
  • 1/2 cracked black pepper
  • olive-oil spray
  • 1/4 (25g) walnuts
  • 1 honey
  • 1 small brown onion (80g), chopped coarsely
  • 2 garlic, sliced
  • 3/4 (180ml) salt-reduced vegetable stock
  • 1 3/4 (430ml) water
  • 1/3 (95g) low-fat greek yoghurt
  • 2 roughly chopped fresh coriander leaves

Method

Chai roasted pumpkin soup with honey walnuts
  • 1
    Preheat oven to 200°C. Line a large oven tray with baking paper.
  • 2
    Place pumpkin on tray, in a single layer; sprinkle with cardamom, cinnamon and pepper, spray with oil. Roast for 25 minutes or until tender.
  • 3
    Meanwhile, line a small oven tray with baking paper. Place nuts on tray, drizzle with honey. Roast for 5 minutes or until golden. Cool.
  • 4
    Heat rice bran oil in a large saucepan over medium heat. Cook onion and garlic, stirring, for 5 minutes or until softened. Add pumpkin, stock and the water to the pan; bring to the boil. Remove from heat; cool for 10 minutes.
  • 5
    Blend or process pumpkin mixture until smooth. Return pan to heat, stir until hot. To serve, drizzle soup with yoghurt; sprinkle with nuts and coriander.

Notes

You can freeze the soup in airtight containers.

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