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.
- 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
- 1Preheat oven to 200°C. Line a large oven tray with baking paper.
- 2Place pumpkin on tray, in a single layer; sprinkle with cardamom, cinnamon and pepper, spray with oil. Roast for 25 minutes or until tender.
- 3Meanwhile, line a small oven tray with baking paper. Place nuts on tray, drizzle with honey. Roast for 5 minutes or until golden. Cool.
- 4Heat 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.
- 5Blend 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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