Spiced Pumpkin And Carrot Soup, Two Ways

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Delicious, spiced and full of flavour. Serve with coconut yoghurt, fresh coriander as a entree before a curry or a main with toast.

Cook quickly on the stovetop or roast the pumpkin, garlic and spices to intensify the flavour. Both options make a fantastic tasting soup; try it both ways and decide which is your favourite.

Roasting the pumpkin, spices and garlic makes this soup delicious

Preparation Time: 5 minutes
Cooking Time: 15 minutes (quick option), 60 minutes (long option)
Serves: 1 litre

Ingredients
1.5 kg pumpkin, deseeded and skin removed
Olive oil, for roasting
2 tsp cumin
2 tsp coriander
1 tsp turmeric
1 tsp chilli (see Tips)
1 tsp dried oregano
6 cloves garlic, skin on (exclude for low FODMAP)
1 onion, diced (exclude for low FODMAP)
3 cups grated carrot
1 small lemon, zested and juiced (optional)
Salt and pepper, to season
2 cups of water
Coconut yoghurt, to serve (optional) (I used my coconut yoghurt)
Coriander, to serve (optional)

Method
Quick 15 minute stovetop method

Cut the pumpkin into 3 cm cubes.

Put the ingredients into a saucepan, season with salt and pepper, bring to a boil for 5 minutes.

Reduce heat and simmer for 10 minutes until the pumpkin is soft.

Blend.

This stovetop cooked soup has a lighter colour but still tastes great

Longer roasted pumpkin and garlic method

Preheat the oven to 220 degrees.

Slice the pumpkin into 3 cm slices and place on one lined baking tray.

Add 1 - 2 tbsp olive oil, half of the spices, season with salt, pepper and toss to combine. Spread out the pumpkin, place on a second dish if required.

Bake for 45 minutes until the pumpkin is soft and caramelised.

Toss the pumpkin and spices on the baking dish until completely covered

After 25 minutes add the garlic cloves and bake until the pumpkin is cooked.

Preheat a large saucepan on medium heat. Add the remaining spices for 1 -2 minutes until fragrant.

Add the onion and 1 tbsp oil, stir and cook until soft and translucent.

Add the carrot, oregano, lemon zest, juice, season with salt and pepper and stir. Cook for 12 - 15 minutes until soft.

The carrot will start to break into small pieces as it cooks

Squeeze the garlic flesh out of the skin into the carrot mixture. Add the pumpkin and water and blend with a stick mixer until desired consistency is reached.

Simmer for 15 minutes.

To serve

Serve with a few tbsp of coconut yoghurt and coriander.

Tips

Add 1/4 tsp for a less spicy soup.

Add more water to make the soup thinner, if desired.