Difficulty | Serves 8 | Book 6
Method
1: Peel and dice sweet potato and pumpkin.
2: Peel and slice carrots then leave to one side.
3: Coat the base of a large boiler generously with cooking spray then sauté onion, garlic and ginger for 2 minutes.
4: Add coriander, cumin and Cajun seasoning to pot and cook for 30 seconds.
5: Add water, sweet potato, pumpkin, carrots and stock powder to pot. Stir well and once boiled reduce to a slow boil for around 30 minutes, or until carrots are cooked through.
6: Process soup using either a hand held stick blender or food processor until smooth.
7: Lastly add corn and chick peas to pot. Once boiled, serve.
NOTE: Instead of having a smooth soup you can use a potato masher to break up vegetables so that it has a chunkier texture.
NOTE: An adapted version of this recipe is also in Cooking for 1 or 2 people
Suitable to be frozen.
Dietitian's tip
This tasty, low-fat, low-GI healthy soup is the perfect meal for people with diabetes. If you are still hungry, add a small multigrain bread roll.