nosh magazine
Chunky
butternut
pumpkin and
chickpea soup
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from our nutrition experts go to
www.n4foodandhealth.com/public/recipes
Ingredients
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1 butternut pumpkin, chopped
1 tablespoon cumin seeds
1 dried red chilli, finely chopped
Olive oil
2 celery stalks, trimmed and finely chopped
3 garlic cloves, finely chopped
3 sprigs of flat leaf parsley leaves, finely
chopped
2 small red onions, finely chopped
1 x 400g chickpeas drained
1.5L of vegetable stock
2 teaspoons of fennel seeds, sesame seeds,
poppy seeds and pumpkin seeds
2/3 cup of almond flakes
Juice and zest of one lemon
NUTRITIONAL INFORMATION
PER SERVE
Energy:
Fat:
2,453.2kJ
35.6g
Saturated Fat: 5.2g
Protein: 17.2g
Carbs:
44.5g
Fibre:
14g
Sodium: 1,727.6mg
Serves: 4 to 6
Method
• Preheat the oven to 200°C.
• Place the pumpkin on baking tray with cumin, chilli and olive oil, and roast for
40 minutes or until soft.
• Heat a large saucepan with olive oil, place the celery, garlic, parsley and onion,
cook gently with a lid on until soft.
• Add the pumpkin to the saucepan for a few minutes then pour in the stock.
• Bring to the boil, turn down the heat then simmer for 15 minutes.
• Add the chickpeas and simmer for 15 minutes more.
• Meanwhile toast the pumpkin seeds with the almonds, fennel, poppy seeds and
sesame seeds in the oven on a baking tray for three to four minutes or until
nicely coloured all over.
• Mash the soup using a potato masher or stick blender until it thickens but still a
little chunky.
• Stir through the lemon zest and juice, seeds and almonds and garnish with
parsley leaves.
Maree Bouterakos, APD
Learn more about Maree: profile
Maree is an Accredited Practicing Dietitian. She is passionate about empowering
individuals in achieving their nutrition and health goals by providing tailored advice and
education utilising evidenced-based practice.
www.n4foodandhealth.com
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