Free Healthy Recipe - Pear and Roasted Pumpkin Soup

Dairy free, Low fat, Low GI

A delicious, lightly spiced soup with a naturally sweet flavour.

Recipe courtesy of Apple and Pear Australia.

500 grams pumpkin, (jap, kent or jarradale), seeds removed and cut into wedges
2 cups Buerre Bosc pear, peeled and cubed
1 Red Anjou pear cored and sliced finely for sautéing and brushed with lemon juice to prevent browning
2 pinches salt
olive oil for sauteing
2 tsp fresh ginger juice, (grate ginger and squeeze juice)
1 quill cinnamon

Preheat the oven to 180 degrees Celsius.
Place the pumpkin on a baking tray and drizzle with olive oil and bake till soft, about 45 minutes.

When the pumpkin is cooked, scrape the flesh from the skin and place it, along with the pear cubes, stock or water, cinnamon quill and salt into a heavy pot. Bring to a rolling boil. Cover and simmer on a medium to low flame for 15-20 minutes.

When all the ingredients are soft, remove from the heat, remove the cinnamon quill and using a stick blender, blend the ingredients to a puree.

Place back on the heat and adjust the seasoning as the soup warms up.

Heat some olive oil in a pan and gently brown the pear slices and set aside.

Pour the soup into individual bowls and top with the sautéd pear slices, a generous squeeze of ginger juice, crushed black pepper and a lemon thyme or mint sprig.

Makes 4 servings

Scale recipe to serves

Prep Time: 30 mins
Cooking Time: 90 mins
Ready in: 2 hrs

Suitable for:
Dinner, Soup
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Nutritional Information - Per Serve
Kj 805 kj
Calories 192 kcal
Fat 4 g
Saturated Fat 1.2 g
Total Carbohydrate 31.9 g
Total Protein 5.9 g
Fibre 5.5 g

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