This cosy pumpkin soup has a secret ingredient that makes it extra smooth and thick – cannellini beans! This also increases the vegetable count and keeps it low cal (without losing the creamy factor).
411 calories per serve
1 tbsp extra virgin olive oil
1 large brown onion, finely chopped
2 celery sticks, coarsely chopped
2 garlic cloves, crushed
2 tsp finely grated fresh ginger
2 tsp good-quality curry powder
1.5kg butternut pumpkin, peeled, deseeded, coarsely chopped
400g can cannellini beans, rinsed, drained
1 large potato, peeled, chopped
500ml (2 cups) gluten-free Massel Salt Reduced Stock Vegetable
Pepitas, to serve
Sliced multigrain or rye sourdough, to serve (optional)
80g (1/2 cup) raw cashews
500ml (2 cups) boiling water
2 tsp nutritional yeast
2 tsp fresh lemon juice
5 Method Steps
Step 1To make the cashew cream, place cashews(80g (1/2 cup) raw cashews) in a heatproof bowl. Cover with the boiling water (500ml (2 cups) boiling water). Set aside for at least 4 hours to soak.
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Step 2Meanwhile, heat the oil (1 tbsp extra virgin olive oil) in a large non-stick frying pan over medium-high heat. (Alternatively, use the Browning function on the slow cooker.) Add onion (1 large brown onion, finely chopped) and celery (2 celery sticks, coarsely chopped). Cook, stirring, for 3-4 minutes or until soft. Add the garlic (2 garlic cloves, crushed), ginger (2 tsp finely grated fresh ginger) and curry powder (2 tsp good-quality curry powder). Cook, stirring, for 1 minute or until aromatic. Transfer the mixture to the slow cooker.
Step 3Add the pumpkin (1.5kg butternut pumpkin, peeled, deseeded, coarsely chopped), beans (400g can cannellini beans, rinsed, drained), potato (1 large potato, peeled, chopped), stock (500ml (2 cups) gluten-free Massel Salt Reduced Stock Vegetable) and 500ml (2 cups) water. Cover and cook on High for 3-4 hours (or Low for 6-7 hours) or until the vegetables are very tender. Use a stick blender to blend until smooth. Season.
Step 4Drain the cashews and transfer to a blender. Add the yeast (2 tsp nutritional yeast), lemon juice (2 tsp fresh lemon juice) and 80ml (1/3 cup) water. Blend for 2-3 minutes or until smooth and creamy.
Step 5Ladle soup among serving bowls. Swirl through cashew cream. Top with pepitas (Pepitas, to serve). Season well with pepper. Serve with sourdough (Sliced multigrain or rye sourdough, to serve (optional)), if using.
To cook this soup on the Low setting on your slow cooker, increase the cook time to 7 hours.
Nutrition per Serving