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Organic Roasted Pumpkin and Garlic Soup with Tahini

  • Cook

    mins
  • Difficulty

  • Prep

    mins
  • serves


NUTRITIONAL INFORMATION

 

Amount per serving

Energy (kcal)

134kcal

Energy (kJ)

559kJ

Protein (g)

2.1g

Carbohydrate incl. fibre (g)

12.4g

Carbohydrate excl. fibre (g)

11.1g

Sugar (g)

4.4g

Fibre (g)

1.4g

Fat (g)

9.4g

Saturated fat (g)

1.4g

Unsaturated fat (g)

7.8g

Monounsaturated fat (g)

6.3g

Polyunsaturated fat (g)

1.4g

Trans fat (g)

0.0g

Cholesterol (mg)

0mg

Sodium (mg)

11mg

Salt (g)

0.03g

Vitamin A (IU)

11140IU

Vitamin C (mg)

13.8mg

Calcium (mg)

41mg

Iron (mg)

1.26mg

Potassium (mg)

478mg

Total

802kcal

3356kJ

12.7g

74.6g

66.4g

26.3g

8.2g

56.7g

8.1g

46.5g

37.8g

8.7g

0.0g

0mg

63mg

0.15g

66838IU

82.8mg

248mg

7.59mg

2866mg


  • 1 Preheat the oven to 200 degrees Celsius.
  • 2 Prepare your pumpkin for roasting by cutting into 2-3 cm wedges after scooping out the middle and discarding seeds.
  • 3 Arrange the pumpkin and garlic cloves in a baking dish. Add the olive oil, lemon juice and freshly ground pepper and mix the ingredients around before placing in the oven to bake for 20 minutes.
  • 4 Next sauté the onion in the remaining olive oil in a soup pan over medium heat until soft. Add in the roasted pumpkin and garlic mixture and half a sweet potato and stir together over the heat for 2-3 minutes.
  • 5 Immediately add the Knorr Organic Vegetable Liquid Stock and the hot water, sprinkling in the paprika and garlic granules before covering the pot and leaving to simmer over medium heat for 20 minutes. The liquid will reduce by at least a third.
  • 6 Remove soup mixture from heat and transfer to a mixing bowl. Using a hand mixer, blend until smooth. If transferring to a liquidiser, allow the soup mixture to cool before liquefying.
  • 7 Transfer soup to bowls for serving and using a teaspoon, drizzle the tahini over the soup, adding a sprinkling of pumpkin seeds and freshly chopped chives.
  • 8 Serve with fresh gluten free bread and butter.