Slow cooker spicy carrot and pumpkin soup
Time to make: 6 hrs
( Hands-on time: 10 mins )
Total cost: $ 12.00 / $ 2.00 per serve
(at time of publication)
1 large onion, chopped
2 cloves garlic
2 tablespoons oil
2 large carrots, scrubbed, chopped in chunks
2 medium potatoes, scrubbed, cut in chunks
4 cups pumpkin, cut in chunks
3 tablespoons flour
1/2 teaspoon salt
1/2 teaspoon curry powder (we used a hot one)
1 pinch ground chilli powder
2 1/2 teaspoons ground paprika
1/4 teaspoon ground nutmeg
freshly ground black pepper
3 cups salt-reduced liquid vegetable stock
1 cup water
Total fat 5g
Saturated fat 1g
Dietary fibre 5g
1 In a large frying pan, cook onion and garlic in oil until softened. Add prepared vegetables and flour. Mix well, allowing flour to absorb oil.
2 Place vegetable mix into slow cooker. Add remaining ingredients and cook on high for 4 hours (or low for 6 hours).
3 When vegetables are tender, purée or process soup until smooth and return to slow cooker to keep warm.
4 Adjust the consistency to suit your personal taste.
Serve a thick soup with a little reduced-fat sour cream and chopped fresh mint. Or thin the soup with a little light coconut cream and garnish with coriander and toast6ed seeds if preferred.
Make it gluten free: Use gluten-free flour and stock. Check ground spices are gluten free.
Hanu de Jong
Read more about this chef..