nosh magazine (issue 2) | Page 7

nosh magazine Chunky butternut pumpkin and chickpea soup For more nutritious and delicious recipes from our nutrition experts go to www.n4foodandhealth.com/public/recipes Ingredients • • • • • • • • • • • • • 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 7