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Pumpkin soup

• 1 kg pumpkin, peeled and chopped
• 2 onions, peeled and chopped
• 4 cups water or stock
• 3 bay leaves
• 2 tablespoons margarine
• 2 tablespoons flour
• 1 cup low fat milk
• 1/4-1/2 teaspoon ground nutmeg or cumin
• Freshly ground black pepper

Place the pumpkin, onion, water and bay leaves in a saucepan and bring to the boil. Gently simmer for 15-20 minutes or until softened. Remove the bay leaves.

Melt the margarine in another saucepan, add the flour and mix well. Gradually add the milk, stirring continuously to ensure no lumps are formed.

Add the thickened sauce and nutmeg to the undrained pumpkin. Puree if desired. Season to taste with pepper.

Serves 4-6

Approximate nutritional analysis per serve

(4 large serves)

KJ 770  Cals 183  Fat 7(g)  Fibre 7(g)  Carbohydrate 21(g)

(6 small serves)

KJ 510  Cals 121  Fat 5(g)  Fibre 5(g)  Carbohydrate  14(g)

Updated recipe section funded by the Diabetes Foundation.