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A bowl of pumpkin and parsnip soup with sage and chilli

Pumpkin and parsnip soup with crispy sage and chilli

23 Nov 2022 • 1 min read

This autumnal soup is creamy without the need for dairy – so it’s lighter in calories too!
Suitable for Gluten-free & Dairy-free Serves 4 Prep time 20 minutes Cook time 1 hour

Nutrients per serving:

Energy Total fat Saturates Protein Fibre Carbs Sugar Salt
230 kcal 9.2 g 6.3 g 5.1 g 8 g 28 g 12 g 1.1 g

Ingredients

  • 1 tbsp spray oil
  • 1 onion, diced
  • 400g pumpkin, peeled and cubed (or butternut squash if preferred)
  • 3 large parsnips, peeled and cubed
  • 1 large potato, peeled and cubed
  • 2 garlic cloves, peeled
  • ½ tsp chilli flakes *
  • ¼ tsp cumin *
  • 800ml gluten-free stock *
  • 160ml coconut milk *
* Available at Holland & Barrett
To garnish:
  • 12-14 small sage leaves
  • 2 chillies, finely diced

Method

Step 1 Heat 1 tbsp vegetable oil in a large saucepan and add the onion; cook for 4-5 minutes until soft. Step 2 Add the pumpkin, parsnip, potato and garlic and turn up the heat. Cook over a high heat until golden. Add the chilli flakes and cumin, then pour in the stock. Simmer for 45 minutes or until soft. Step 3 Season the soup and then blitz with a hand blender until smooth. Stir in the coconut milk. Step 4 Heat 1 tsp vegetable oil and sizzle the sage leaves until crisp. Serve the soup with sage and chilli on top. Shop Food & Drink
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