Roasted garlic and pumpkin soup
Ingredients
- Savoury granola
- ¼ cup rolled oatsoatmeal uncookedX
- ¼ cup cubed grainy bread (stale is best)
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup natural almonds, roughly chopped
- 1 tablespoon grated parmesan
- 1 tablespoon olive oil
- Pumpkin soup
- 1 butternut squash, cut in 4cm chunks
- 2 teaspoons olive oil
- 5 cloves garlic
- 1 teaspoon curry powder
- 1 small onion, finely chopped
- 1 small stalk celery, finely diced
- 1 small carrot, finely diced
- ½ litre salt-reduced vegetable stock, plus ½ litre water
- ½ cup reduced-fat milk
- ½ cup low-fat plain yoghurt (optional)
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Instructions
1 To make the savoury granola, preheat the oven to 180°C. Line two shallow baking trays with baking paper. In a medium bowl place granola ingredients and stir to coat with oil. Scatter the granola evenly over a baking tray and cook in oven for 20 minutes or until golden, stirring every 5 minutes. Set aside to cool.
2 Meanwhile, on the second baking tray place pumpkin pieces, drizzle with 1 teaspoon of the oil, and place in the preheated oven for 10 minutes. Add garlic cloves to the tray and continue cooking another 20 minutes, or until pumpkin is soft. Remove from the oven and set aside until cool enough to handle. Into a large bowl, squeeze garlic from its casing and scoop pumpkin flesh from the skin. Mix to combine well and create a rough purée.
3 In a large soup pot, heat remaining oil over medium-low heat. Add curry powder, stirring for 1 minute until fragrant. Add the onion, celery and carrot and cook, stirring occasionally, for 8–10 minutes until onion is translucent and vegies are starting to soften. If the onion starts to brown, reduce the heat. Add the pumpkin and garlic mix to the pot and stir to combine. Increase heat to medium-high and, a bit at a time, add stock and water mix, stirring, until soup reaches your desired consistency. When soup starts to boil, add milk and reduce heat to low. Simmer for 5 minutes.
4 Serve soup ladled among four bowls. Scatter over granola and yoghurt (if using).
HFG tip
Freeze wilting herbs and veg offcuts in a bag. When it’s full pop in a pot, cover with water, simmer gently and strain well for an almost zero-effort vegie stock.
Nutrition Info (per serve)
-
Calories 417cal
-
Kilojoules 1742kJ
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Protein 17.0g
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Total fat 22.1g
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–Saturated fat 4.2g
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Carbohydrates 32.5g
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–Sugars 20.8g
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Dietary fibre 10.5g
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Sodium 455mg
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Calcium 202mg
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Iron 3.0mg
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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