Prep time – 20mins
Cooking time – 50mins
Serves – 6
Ingredients | Qty | Protein | Fat | CHO |
Pumpkin, raw – 1/2 a medium size kent | 1.5kg | 30 | 0 | 120 |
Chickpeas, cooked – 2 cups | 280g | 21 | 4 | 50 |
Coconut milk, regular (20% fat) – 1 cup | 250ml | 4 | 50 | 6 |
Olive oil – 1 tablespoons | 20ml | 0 | 19 | 0 |
Celery – 2 large stalks | 150g | 1 | 0 | 3 |
Mustard seeds – 1 teaspoon | 1 tsp | 0 | 0 | 0 |
Curry Powder – 2 teaspoons | 2 tsp | 0 | 0 | 0 |
Salt and pepper, to taste | to taste | 0 | 0 | 0 |
Rosemary, fresh (optional) | ||||
Total per serve | 9g | 12g | 30g |
For Gluten Free – use gluten-free bread
Roasting the Pumpkin
Preheat oven to 180 degrees. Cut the pumpkin into pieces and arrange it on a baking tray. Top with fresh rosemary (optional) and season with a little salt and pepper. Bake until soft and golden (about 40mins).
Making the Soup
- Gently heat the olive oil in a large saucepan.
- Add mustard seeds and curry powder and stir with a wooden spoon until sizzling.
- Add celery and cooked chickpeas straight away, stirring to coat with the curry mix.
- Add one litre of water and bring to a boil. Reduce to a simmer, cover and leave to cook while the pumpkin finishes roasting in the oven.
- When the pumpkin is ready, remove it from the oven. Discard rosemary sprigs.
- Add roast pumpkin and coconut cream to the chickpeas. Add enough water to almost cover the ingredients in the pot.
- Reheat and simmer for a minute or so.
- Use a stick blender to puree in the pot or wait till cooled a bit and blender in a blender.
- Once all the soup is blended, add back to the saucepan and heat gently before serving.
Cooking the Chickpeas
Cook a large batch of chickpeas ahead of time. Once cooked they can be frozen in portion sizes ready to reheat with a meal.
Add a packet (375g) of dry chickpeas to a large bowl and cover with plenty of water (they will double in size). Soak overnight or at least a few hours. Next, drain and discard the soak water. Rinse and add the chickpeas to a large pot or pressure cooker. Cover with water and bring to a boil. Skim off any foam and discard. Reduce to a simmer, cover with a lid and continue to cook until chickpeas are soft. They will squish when squeezed.
Once cooked transfer to containers to store in the fridge or freezer.