Moroccan pumpkin soup

Summary

Yield
Servings
Prep time30 minutes
Meal categoryLunch Dinner Soup
Recipe sourceDecor

Description

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Ingredients

2Tablespoon (Metric)extra virgin olive oil
1 brown onion (diced)
1CloveGarlic (crushed)
1Teaspoon (Metric)ground coriander
2Teaspoon (Metric)ground cumin
1⁄4Teaspoon (Metric)Chilli Powder
2 carrots (chopped)
1Kilogramkent pumpkin (skin removed, cut into 3cm cubes)
1Litrevegetable stock (salt reduced)
400Gramcan chickpeas (drained and rinsed)
1⁄2BunchCoriander leaves (chopped, to served)
1CupGreek yoghurt (reduced fat, to serve)
  sourdough bread (to serve)

Instructions

  1. Heat extra virgin olive oil in a large heavy based pan. Add onion, garlic, coriander, cumin and chilli powder, and cook for 2-3 minutes, stirring occasionally.
  2. Add carrot, pumpkin and vegetable stock. Stir well to combine and simmer for 20 minutes, stirring occasionally.
  3. Add the chickpeas and cook for a further 5 minutes. Remove from heat.
  4. Once cooled, blend the mixture to a smooth consistency.
  5. Return the soup to heat and bring to a boil.
  6. Divide among 4 bowls. Top with coriander and Greek yoghurt. Serve hot with crusty bread.

 

Notes

  • Store in the Decor Microsafe® Soup Mug for a convenient on-the-go lunch. To enjoy later simply pop open the lid steam release vent and microwave reheat.

 

Each serve of this recipe provides:

  • 4.5 serves of vegetables
  • 0.25 serve of milk/yoghurt/cheese
  • 0.25 serve of lean meat/alternative
  • 1 serve of grain foods

 

Recipe created by Nutrition Australia Vic Division for Decor Australia

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Recipe-Moroccan-pumpkin-soup.pdf523.36 KB

 

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