Tag Archives: pumpkin

My 4 ingredient Quick & Easy Creamy Pumpkin Soup

As much as I love to cook, and cook from scratch, I do appreciate a good tasty recipe with not too many ingredients and no fussing about!  A recipe where for only a few minutes of chopping and blending a good amount of delicious food is produced.  This pumpkin soup is a staple recipe of mine that I make often as it fits in this category – it is soooo incredibly quick and easy and it is very yummy.

Pumpkins are one of my favorite vegetables when cooking as they go in virtually anything, sweet or savoury – muffins, cupcakes, casseroles, curries….and who doesn’t like pumpkin soup!  I love butternut pumpkin as the flesh is not too hard so it is easy to cut and most of the time you don’t need to take the skin off which saves time and adds extra fibre (doesn’t a dietitian love that!).  Pumpkins are in season right now which is why the price has come right down.  My butternut pumpkin (weighing nearly 2kg) cost only a little over $1 which makes for a very cheap soup 🙂

This would be a great snack for kids after school at this time of year as not only will it help to warm them up, it is a great way of getting extra vegetable serves into them!  Of course a larger serve makes a great lunch with some wholegrain or sourdough toast topped with a lean protein like chicken, tuna, salmon or low fat cheese.  This is what we had for lunch today and it was delicious.  Enjoy 🙂

Creamy Pumpkin Soup

Makes 10 snack sized servings (320g per serve = 1 1/3 cups approx)

  • 1.75kg butternut pumpkin (= 1.6kg pumpkin after discarding seeds etc)
  • 2 medium sized brown onions
  • 1.2 litres stock or water + 1 heaped Tablespoon Massel stock powder (vegetable or chicken)
  • 1 cup evaporated milk – the light and creamy one

Cut pumpkin in half just above the bottom bulb shaped bit

Cut off the hard top bit that was attached to the plant, then without taking the skin off, roughly chop this section of the pumpkin.  The smaller you cut it will cut down on the cooking time.

Cut the very bottom off the bottom bit that has the seeds in it, then chop it in half lengthways, then in half again (so it is now in quarters).  Using a spoon you can now easily scoop the seeds out.  Again without skinning it, chop all four sections roughly.  Add all of the pumpkin to a reasonable sized pot = one that can easily hold approx 3 1/2 litres of soup.

Chop top and bottom off onions and cut into quarters.  This is the easiest way to peel them.  Place peeled onions in pot.

Add stock or water and stock powder to the pot, place lid on pot and over a high heat bring to the boil.  Once at boil, turn heat down to a simmer and with the lid still on, continue to cook for 15-30 minutes depending on size of pumpkin (larger sized pumpkin pieces will require longer cooking)

Blend either in food processor or with hand blender.  When smooth, add evaporated milk and stir thorough.  Taste and add a little salt or pepper according to your requirements.  Some fresh chopped herbs like parsley or coriander can also be sprinkled on top.

   Per serving  –  103 Calories    6g Protein   

1g Fat   0.8g Saturated Fat    16g Carbohydrate   3g Fibre   

120mg Calcium (that’s more than 10% of the daily requirements for most of us!)

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Filed under Soups, Uncategorized

Vegetable Pikelets with Avocado Topping

Avocadoes have been lovely lately and very reasonably priced 🙂

Avocadoes are a wonderful source of many important nutrients such as Vitamins A, C & E, folate and fibre.  They are also one of the few fruit that contain fat, however this is monounsaturated fat which is a healthy fat that our bodies like and use.  This fat helps to provide the creamy texture which makes avocadoes a wonderful topping on toast, bruschetta, dry biscuits and in this case, vegetable pikelets. 

The idea for these pikelets came from a visit to the Harvest Picnic in Werribee Park, Melbourne about 5 years ago!  The people on the stand promoting avocadoes could not make these pikelets fast enough.  The original recipe actually had avocado in the pikelet mix and used carrots instead of pumpkin and tomato instead of red capsicum.  I think they taste just as good my way.  Another adaptation would be to add some grated tasty or parmessan cheese to the mix.  This would however greatly increase the fat content and consequently, calories.

As it is, this recipe is really quick and easy to whip up and could also be a good one for the kids to try.  They would make a great after school snack and what a great way to get more vegies into the kids!! Enjoy 🙂

Vegetable Pikelets

1 small red onion, diced finely

1 cup of grated pumpkin

1 medium zucchini, grated

1 small red capsicum, finely chopped (1/3 cup approx)

3 Tbspn wholemeal self raising flour

1 egg, beaten

3 Tbspn low fat milk

Small amount of oil or spray for cooking (approx 2 teaspoons)

1 ripe avocado, mashed

1-2 Tbspn fresh coriander, chopped

Juice of 1 lemon or lime to taste

Salt and Pepper to taste

Method

Combine vegetables and flour.  Mix through egg and milk.  Season with salt and pepper.

Brush non stick frying pan with a tiny amount of oil or spray and place over heat.  Drop tablespoonfuls of batter into pan and cook until brown.  Flip over and cook a further 2-3 minutes. 

Place on a baking tray and bake in pre-heated moderate oven (160 degrees) for 10-15 minutes.

Remove from oven and top with avocado topping.  Serve immediately.

When it’s not avocado season you could top them with a really good tomato or mango relish

Avocado topping…

Mix coriander through avocado, then add juice to taste.  Spoon onto pikelets just before serving

Makes 20 pikelets

Each little pikelet has 188kJ or 45 calories when topped with avocado (a little less if you use relish)

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