Serves: 1

Spiced Pumpkin & Butter Bean Soup


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Spiced Pumpkin & Butter Bean Soup

Delicious healthy soup high in protein and fibre.

  • 2 onions (chopped)
  • 1 clove garlic (crushed)
  • 1 red chilli (de-seeded and chopped)
  • spray oil
  • 500 g/1lb 2oz pumpkin flesh (cut into cubes)
  • 900 ml/1½ pints vegetable stock
  • pinch each of ground nutmeg and cumin
  • 1 x 400g/14oz can butter beans (drained)
  • salt
  • ground black pepper
  • 6 tsp low-fat plain yoghurt
  • 2 tbsp parsley (chopped )
  1. Cook the onions, garlic and chilli in a large saucepan sprayed with oil.
  2. When the onions are translucent and softened, add the pumpkin and cook for about 3 minutes, turning it occasionally.
  3. Add the vegetable stock, bring to the boil, then reduce the heat to a simmer and cook gently for 15 minutes until the pumpkin is cooked and tender.
  4. Liquidise in batches in a blender.
  5. Pour the smooth, golden soup into a clean pan and stir in the ground spices and butter beans.
  6. Season to taste.
  7. Serve the soup hot in bowls, topped with a swirl of yoghurt and sprinkled with parsley.

NOTE: If you count half Checks, one serving of this soup counts as 1½ Checks.