Pumpkin Soup

 

Ingredients

• 1 kg Pumpkin, peeled and chopped

• 2 Onions, peeled and chopped

• 4 cups Water or stock

• 3 Bay leaves

• 2 Tbsp Margarine

• 2 Tbsp Flour

• 1 cup Low-fat milk

• ¼ - ½ tsp Ground nutmeg or cumin

• Freshly ground black pepper

Directions

1. Place the pumpkin, onion, water and bay leaves in a saucepan and bring to the boil.

2. Gently simmer for 15–20 minutes or until softened. Remove the bay leaves.

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

4. Add the thickened sauce and nutmeg to the undrained pumpkin. Puree if desired.

5. Season to taste with pepper.

Serves: Four
Nutritional values (approx. Per serving): 770 KJ | 183 Cals | 7g Fat | 21g Carbs | 7g Fibre