Pumpkin, Sweet Potato and Ginger Soup

Pumpkin, Sweet Potato and Ginger Soup

Homemade pumpkin and sweet potato soup

Homemade pumpkin and sweet potato soup

Quick info

  • Recipe difficulty - medium
  • Preparation time - 10 minutes
  • Cooking time - 35 minutes
  • Serves - 4
  • Dietary - Vegetarian
  • Allergens - Milk

Enjoy

The naturally sweet and earthy flavours of pumpkin and sweet potato, combined with the delicate spice heat of the ginger, coriander seeds and nutmeg, make this a lovely warming soup on cold Autumn and Winter days.

Rich in immune boosting ingredients, the vitamin A, magnesium, iron and active ingredients in ginger will help to keep our bodies healthy over the winter months.

Ingredients

  • 450g Pumpkin, peeled and seeds/pulp removed
  • 450g sweet potato, peeled and sliced
  • 1 large onion, peeled and sliced
  • 150ml full fat plain yogurt
  • 50g unsalted butter
  • 2 inch piece fresh ginger, peeled and chopped
  • 860ml vegetable stock
  • 1 teaspoon coriander seeds, crushed
  • 1 level teaspoon ground nutmeg
  • Pinch ground black pepper

Utensils

  • Chopping board
  • Kitchen scales
  • Knife
  • Large saucepan
  • Measuring jug
  • Stick blender or food processor
  • Vegetable peeler
  • Wooden spoon

Method

Step 1

Peel the pumpkin skin and remove the seeds and pulp then chop up the flesh (Keep the seeds as they are delicious toasted)

Step 2

Peel and slice the sweet potatoes

Step 3

Peel and roughly chop the onion

Step 4

In a large saucepan, melt the butter before adding the onion and frying on a low heat until softened

Step 5

Add the crushed coriander seeds and chopped ginger and fry for another 5 minutes

Step 6

Add the pumpkin, sweet potato and stock and stir well

Step 7

Season with a pinch of pepper and bring to the boil

Step 8

Lower the heat, partially cover with a lid and leave to simmer for 20-30 minutes until the vegetables are soft

Step 9

Puree the soup by placing into a blender/food processor or using a stick blender

Step 10

Rinse out the pan before pouring the pureed soup back into it, add the yogurt and reheat gently without boiling

Step 11

Add the ground nutmeg and stir through before serving into warmed bowls

Nutrition per serving portion (serves 4)

Each portion provides on average

Energy 1054kj 252kcal 12.6%

Fat 14.25g 20%

Saturates 8.42g 42%

Sugars 1.37g 2%

Salt 1.69g 28%

Food Value

Vitamins

Good Fats & Fatty Acids

Fibre

Protein

Minerals

Vitamin A

Both pumpkin and sweet potato are rich sources of vitamin A, which is essential in the body for the health and function of our skin and other body tissue linings. Vitamin A also helps to keep our immune systems healthy and our vision in dim light.

Pumpkin Seeds

Pumpkin seeds are very nutritious, they are a rich source of magnesium and a source of iron and fibre. Toasted seeds can be used in bread and cakes or scattered over cereal and salads.

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