Slow-cooker spicy carrot and pumpkin soup

Our tasty slow-cooker spicy carrot and pumpkin soup is perfect for lunch or dinner to warm you up. It's dairy free and diabetes friendly with a gluten-free option. This will be a family favourite.

Serves: 6

Time to make: 6 hrs

Hands-on time: 10 mins

Ingredients

More weights & measures

1 large onion, chopped
2 cloves garlic
2 tablespoons oil
2 large carrots, scrubbed, chopped in chunks
2 medium potatoes, scrubbed, cut in chunks
4 cups pumpkin, cut in chunks
3 tablespoons flour
½ teaspoon salt
½ teaspoon curry powder (we used a hot one)
1 pinch ground chilli powder
2 ½ teaspoons ground paprika
¼ teaspoon ground nutmeg
freshly ground black pepper
3 cups salt-reduced liquid vegetable stock
1 cup water

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Instructions

Stay Awake

1 In a large frying pan, cook onion and garlic in oil until softened. Add prepared vegetables and flour. Mix well, allowing flour to absorb oil.

2 Place vegetable mix into slow cooker. Add remaining ingredients and cook on high for 4 hours (or low for 6 hours).

3 When vegetables are tender, purée or process soup until smooth and return to slow cooker to keep warm.

4 Adjust the consistency to suit your personal taste.

Serving suggestion

Serve a thick soup with a little reduced-fat sour cream and chopped fresh mint. Or thin the soup with a little light coconut cream and garnish with coriander and toast6ed seeds if preferred.

Variations

Make it gluten free: Use gluten-free flour and stock. Check ground spices are gluten free.

Nutrition Info (per serve)

Calories 136cal

Kilojoules 570kJ

Protein 3g

Total fat 5g

–Saturated fat 1g

Carbohydrates 20g

–Sugars 6g

Dietary fibre 5g

Sodium 560mg

Calcium 50mg

Iron 1.5mg

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.