Roast Pumpkin Soup

IngredientsQtyProteinFatCHO
Pumpkin, raw - 1/2 a medium size kent
1.5kg
30
0
120
Chickpeas, cooked - 2 cups
280g
21
4
50
Coconut milk, regular (20% fat) - 1 cup
250ml
4
50
6
Olive oil - 1 tablespoons
20ml
0
19
0
Celery - 2 large stalks
150g
1
0
3
Mustard seeds - 1 teaspoon
1 tsp
0
0
0
Curry Powder - 2 teaspoons
2 tsp
0
0
0
Salt and pepper, to taste
to taste
0
0
0
Rosemary, fresh (optional)

Total per serve

0 0 0

Serving Suggestions

Click on the serving suggestions below to calculate the totals for your meal.

IngredientQtyProteinFatCHO
Bread, wholegrain - 1 slice
30g
2
1
12
Avocado - 1/2 a small size
60g
1
12
3
Butter - 2 teaspoons (not for dairy free)
10g
0
8
0

Serving Suggestion Totals

0 0 0

Meal + Serving Suggestions Total

0 0 0


Serves - 6

per Serve - main ingredients only:     260 cal   /   1080 kJ 
for Gluten Free - use gluten free bread

 

Roasting the Pumpkin

                

 

Preheat oven to 180 degrees. Cut pumpkin into peices and arrange on baking tray. Top with fresh rosemary (optional) and season with a little salt and pepper. Bake until soft and golden (about 40mins).


Making the Soup
  • Gently heat the olive oil in a large saucepan.
  • Add mustard seeds and curry powder and stir with a wooden spoon until sizzling.
  • Add  celery and cooked chickpeas straight away, stirring to coat with the curry mix.
  • Add one litre of water and bring to the boil. Reduce to a simmer, cover and leave to cook while the pumpkin finishes roasting in the oven.
  • When the pumpkin is ready, remove from the oven. Discard rosemary sprigs.
  • Add roast pumpkin and the coconut cream to the chickpeas. Add enough water to almost cover the ingredients in the pot.
  • Reheat and simmer for a minute or so.
  • Use a stick blender to puree in the pot or wait till cooled a bit and blender in a blender. 
  • Once all the soup is blended, add back to the saucepan and heat gently before serving.

 

Cooking the Chickpeas

Cook a large batch of chickpeas ahead of time. Once cooked they can be frozen in portion sizes ready to reheat with a meal.

Add a packet (375g) of dry chickpeas to a large bowl and cover with planty of water (they will double in size). Soak over night or at least a few hours. Next drain and discard the soak water. Rinse and add the chickpeas to a large pot or pressure cooker. Cover with water and bring to the boil. Skim off any foam and discard. Reduce to a simmer, cover with a lid and continue to cook until chickpeas are soft. They will squish when squeezed.

Once cooked transfer to containers to store in the fridge or freezer.

 

  • Prep time - 20mins
  • Cooking time - 50mins
  • Serves - 6

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