Prep 20 mins
Cook 40 mins
This soup is really delicious. I freeze this in individual portions for lunch during the week and serve with a toasted pita bread and salad. The pumpkin is what makes it so tasty I think! Prep time does not include overnight soaking of dried soup mix.
- 1 cup carrot, sliced
- 1 cup celery, sliced
- 1 cup zucchini, sliced
- 3 cups pumpkin, small diced
- 1⁄2 cup onion, chopped
- 1 -2 teaspoon garlic, crushed
- 1⁄2 cup dried soup mix (barley/split peas etc)
- 2 teaspoons vegetable stock powder (or to taste)
- 6 cups water
- salt and pepper
- Soak the dried soup mix in water overnight, or several hours.
- Drain away the water and rinse.
- This cuts down the cooking time and removes the'gasiness' from the dried mix!
- Chop up all the vegetables.
- In a large non-stick pot cook the onions and garlic until softened.
- Add all of the vegetables and cook stirring for about 5 minutes.
- Add all of the water, soup mix and stock powder.
- Simmer for about 40 minutes.
- Time can be more or less depending on how small you diced your vegetables or how long you soaked your soup mix, or just how mushy you want the vegetables!
- So check regulary until done to your liking.
- Season to taste.
- If you like your soup a big thicker just mash some of the vegetables with a potato masher (I do it right in the pot) or put a stick blender in there for a few seconds.
- This soup freezes very well and the recipe is easily doubled or tripled.
- I make a batch of this on weekends and freeze in individual portions to eat for lunch during the week.
- Reheat from frozen for 5 minutes in the microwave, stirring once.
I used this recipe for years in Australia, where it originates, with the green-skinned Kent pumpkin. So tasty for a low-cal recipe. I moved to the US and am still searching for a substitute as good as the Kent. Have tried butternut squash - wrong texture. I am now using canned pie pumpkin, which works quite well. Try adding fresh herbs or chile.
I made this today, after starting my new diet. Very nice. I didn't have any celery, so I substituted with a leek and a butternut squash for the pumpkin. After browning the onion as suggested, I chucked it all in the slow-cooker and it was a real delight. I estimated it at 1 WW per serving.