Halloween soup recipe

143 ratings Rate
  • Serves 4
  • 20 mins to prepare and 40 mins to cook
  • 117 calories / serving
  • Freezable
  • Healthy
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Heat the olive oil in a large saucepan over a medium heat and sweat the onions with some salt for 4-5 minutes until they start to soften. Sprinkle over the ground spices, stir and continue to cook for 1 minute.

Add the pumpkin and continue to cook for 10 minutes, stirring occasionally. Add the stock to the saucepan, bring to the boil, then reduce the heat and simmer for 10-15 minutes until the pumpkin is soft.

Stir in the Greek yogurt, then purée the soup with a stick blender until smooth; it should be quite thick. Season to taste, then spoon into serving bowls. Garnish with celery leaves (if available) and with a pumpkin on the side.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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  • Ingredients

  • 1 x 1kg pumpkin, peeled, de-seeded and cut into chunks
  • 50ml olive oil
  • 2 small onions, finely diced
  • 600ml vegetable stock
  • 100ml low-fat Greek yogurt
  • ½tsp ground nutmeg
  • ½tsp ground ginger
  • a few celery leaves, to garnish (optional)
  • 1 small pumpkin, to garnish
  • salt
  • pepper
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  • Energy 490kj 117kcal 6%
  • Fat 6.9g 10%
  • Saturates 1.5g 8%
  • Sugars 7.2g 8%
  • Salt 1.6g 27%

of the reference intake
Carbohydrate 10g Protein 4.9g Fibre 2.2g

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