Marco’s pumpkin and carrot soup

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

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Serves: 6

Time to make: 30 mins

Ingredients

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1 tablespoon olive oil

2kg pumpkin, diced

1 litre carrot juice (I made my own from 1 large bag of carrots)

2 pottles concentrated salt-reduced chicken stock gel (I used Continental Stock Pot)

50g grated parmesan cheese

50ml reduced-fat cream

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Instructions

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1 Heat olive oil in a large pot. Add pumpkin, cover and cook for 10 minutes. Add carrot juice and Stock Pots. Bring to the boil then reduce heat and simmer for 8-10 minutes, until pumpkin is tender.

2 Add parmesan and cream. Simmer for 2 minutes.

3 Blitz soup in batches in a blender until smooth. Return to pot to reheat then serve.

Serving suggestion

Serve garnished with parsley or fresh basil.

Variations

Make it vegetarian: Use vegetable stock.

Make it gluten free: Check stock is gluten free.

Nutrition Info (per serve)

Calories 216cal

Kilojoules 910kJ

Protein 8g

Total fat 7g

–Saturated fat 3g

Carbohydrates 30g

–Sugars 23g

Dietary fibre 4g

Sodium 330mg

Calcium 180mg

Iron 2mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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