The Food Coach

Free Healthy Recipe - Spicy pumpkin and tomato soup

Gluten free, Low carbohydrate, Low fat, Low sugar, Wheat Free

Here's a lovely soup to enjoy for lunch or as a quick "pick me up" snack in afternoon when you really feel like something sweet.
Sweet? Well pumpkins are sweet and a good deal more healthy than that cake you might have chosen instead!

Ingredients
1 Spanish onion chopped
2 cloves garlic
800 grams pumpkin, cut into cubes approx 2.5 cm thick
2 tomato chopped
¼ cup parsley, chopped
¼ cup coriander, chopped
Method

Heat the oil in a large pan and add the onion, garlic, spices and tomato. Saute for three to four minutes until the onion is soft.
Add the pumpkin, stock and herbs and bring to the boil.
Reduce the heat to simmer and cook for 25 minutes.
Transfer the soup to a blender and blend until smooth.

Serve with a garnish of chopped parsley and spoonful of low fat natural yoghurt.

Makes 4 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 25 mins
Ready in: 60 mins


Suitable for:
Soup

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Nutritional Information - Per Serve
Kj 569 kj
Calories 136 kcal
Fat 3.75 g
Saturated Fat 1 g
Total Carbohydrate 17.5 g
Total Protein 6 g
Fibre 4.3 g