Recipes

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

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

Each portion provides on average

Energy 1159kj 277kcal 13.85%

Fat 13.2g 19%

Saturates 7.65g 38%

Carbohydrates 38.8g 39%

Sugars 26.4g 29%

Salt 1.72g 29%

Protein 6.1g Low

Fibre 3.5g Med

Food Value

Calcium

Phosphorus

Potassium

Sodium

Chloride

Magnesium

Iron

Zinc

Copper

Manganese

Iodine

Selenium

Vitamin a

Vitamin c

Vitamin d

Vitamin e

Thiamine

Riboflavin

Niacin

Pantothenic acid

Biotin

B6

B12

Folate

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.

Send to Google Home