Pumpkin Soup
Australian Sports Commission
Spray canola or olive oil
1 onion, finely chopped
1 kg butternut pumpkin, peeled and chopped into small cubes
750 ml (3 cups) MAGGI chicken stock
2 tablespoons chopped fresh parsley
250 ml (1 cup) CARNATION Light and Creamy Evaporated Milk
freshly ground black pepper, to taste
Spray a large pan with oil and heat. Add the onion and cook over medium heat for 3 minutes or until soft. Add the pumpkin and stock, bring to the boil. Reduce the heat slightly and simmer, partially covered, for 20 minutes or until the pumpkin is very soft. Puree the soup in a food processor until smooth, or mash thoroughly with a potato mashers. Stir in the parsley and milk, and heat gently without boiling again. Season and serve.
| ANALYSIS per serve (+ bread) |
4
|
6
|
|---|---|---|
| Energy kJ (Cal) |
1972 (471)
|
1315 (314)
|
| Carbohydrate (g) |
74
|
49
|
| Protein (g) |
23
|
15
|
| Fat (g) |
9
|
6
|
Preparation time: 15 minutes
Cooking time: 25 minutes
Serves: 4-6
Heath Francis