Name: Warming Pumpkin Soup
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Ingredients: 15g oil spray (15 kCal); 80g Onions (28 kCal); 2 cloves Garlic (9 kCal); 1 Tbsp Curry Powder (44 kCal); Medium Pumpkin (1300g = 172 kCal); 130g Potatoes (98 kCal); 130g Carrots (39 kCal); 1 litre vegetable stock (70 kCal); 400g Tin Chickpeas (288 kCal); After Pressure:; ½ Cooking Apple (100g = 38 kCal); 400g coconut milk (268 kCal)

Warming Pumpkin Soup

16 Nov 2016

by Wholeness

Prep Time

15 minutes

Cook Time

10 minutes

Total Time

25 minutes

Background

This delicious and warming pumpkin soup is very healthy and quite low-cal. It can work out at only about 125 kCals per portion, depending on how much coconut milk and other ingredients you use. It's perfect for winter, but it's best to use a proper edible pumpkin rather than one of the rather tough & stringy Halloween carving type!

Ingredients

15g oil spray (15 kCal)
80g Onions (28 kCal)
2 cloves Garlic (9 kCal)
1 Tbsp Curry Powder (44 kCal)
Medium Pumpkin (1300g = 172 kCal)
130g Potatoes (98 kCal)
130g Carrots (39 kCal)
1 litre vegetable stock (70 kCal)
400g Tin Chickpeas (288 kCal)
After Pressure:
½ Cooking Apple (100g = 38 kCal)
400g coconut milk (268 kCal)

Instructions

Peel and finely chop the onions and garlic. Peel and remove the seeds then cut the pumpkin into smallish 3 to 4 cm chunks. The carrots and potatoes only need to be scrubbed before cutting into chunks.
Spray the oil into the pressure cooker pan. Over a low heat, gently brown the onions & garlic.
Add the pumpkin, potatoes and carrots and stir together before adding the chickpeas, tomatoes & stock.
Increase the heat and bring up to pressure for ten minutes. While the cooker is steaming, peel, core and grate the apple.
Use the cold-water quick depressurise method then remove the lid. Stir in the apple. Use a hand blender to create a potage. Season to taste, then over a medium heat, stir in enough coconut milk to achieve your preferred texture & creaminess.