Ingredients

1 kg pumpkin peeled, deseeded and diced
2 tbsp olive oil
salt pinch
2 brown onions finely chopped
4 clove garlic finely diced
1 tbsp ginger grated
2 tsp ground cumin
2 tsp ground coriander seed
1 litre vegetable stock

Optional

1 cup evaporated milk Light and Creamy Carnation Evaporated milk with coconut essence fresh coriander (cilantro) for garnish.

Method

Preheat fan-forced oven to 200 degrees.

In a large bowl add chopped pumpkin and add a tablespoon of olive oil and salt. Use your hands to coat the pumpkin well.

Place pumpkin on a baking tray, making sure the pumpkin is evenly spread apart. Bake until pumpkin starts to turn a light golden colour and is soft. Cooking time can range from 30 to 40 minutes. Set aside.

Heat 1 Tablespoon of olive oil in a large saucepan until hot. Add onions and cook until softened, stirring occasionally. Add garlic, ginger, cumin and coriander, mix together and cook for a further 2 minutes.

Add pumpkin and vegetable stock and bring to the boil. Simmer for 20 minutes. Remove from heat and use a handheld blender to blend the soup to a thick, smooth consistency. Add extra vegetable stock if you want a thinner consistency.

Pour soup into serving bowls. Season with pepper, drizzle with coconut milk and garnish with coriander leaves.

Optional

Add evaporated milk and stir well

Notes

Low FODMAP: Swap garlic for garlic infused olive oil; swap onion for green part spring onion; use any pumpkin except butternut.

Increased Fibre: Add one slice of low GI high fibre bread e.g., Bürgen® Wholemeal & Seeds Bread to provide a total of:
Calories: 260kcal Carbohydrates: 26.4g Protein: 11.7g Fat: 10.4g Saturated Fat: 1.9g Fibre: 6.8g

Accredited Practising Dietitian (APD).
Please note the serving size listed is to be used as a guide only

Nutritional information (per serve)

Calories: 180kcal | Carbohydrates: 17.7g | Protein: 7g | Fat: 7.9g | Saturated Fat: 1.6g | Fiber: 4.7g