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heartfoundation.org.au|Helpline 13 11 12

Pumpkin soup

35 minutes (15 minutes)
Serves 4
    1 leek, pale section only, sliced
  • 500g pumpkin, peeled, chopped
  • 350g kumara (sweet potato), peeled, chopped
  • Canola oil spray
  • 2 cloves garlic, crushed
  • 3 teaspoons ground cumin
  • 1 litre (4 cups) salt reduced vegetable stock
  • 1 x 400g can no added salt kidney beans, drained and rinsed
  • 1???3 cup chopped flat leaf parsley
Spray vegies with oil. Heat a large heavy-based saucepan over moderate heat. Cook and stir leek for 2 minutes. Add remaining vegies and garlic. Cook and stir for 2 minutes or until well combined.

Add cumin, cook and stir for 30 seconds or until fragrant. Stir in stock. Bring to the boil. Reduce heat, simmer for 25 minutes or until vegies are tender. Cool slightly.

Process pumpkin mixture, in batches, until smooth. Place soup in a clean pan. Add beans; cook and stir over low heat for 3-4 minutes or until hot.

Ladle hot soup into bowls, top with chopped parsley and enjoy!

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