Roasted kumara and garlic soup

Serves: 4
Time to make: 1 hr

Total cost: $ 10.40 / $ 2.60 per serve

(at time of publication)

Ingredients
Nutrition Info.(per serve)

1kg orange kumara, peeled, cut in chunks
1 onion, finely chopped
2 bulbs garlic, trimmed
oil spray
1 tablespoon curry powder
4 cups hot salt-reduced vegetable stock made with 4 cups water and 3 teaspoons salt-reduced stock powder
1 cup reduced-fat coconut cream
2 tablespoons fresh coriander or flat-leaf parsley

Nutrition Info

Kilojoules 1590kJ
Calories 380cal
Protein 5g
Total fat 9g
Saturated fat 6g
Carbohydrates 70g
Sugars 13g
Dietary fibre 9g
Sodium 510mg
Calcium 70mg
Iron 3mg

Instructions

1 Preheat oven to 200°C. Place kumara, onion and garlic in a large roasting pan. Spray with oil, re-spraying halfway through cooking. Cook for 30 minutes or until tender.

2 Tip kumara and onion into a large non-stick saucepan. Squeeze garlic from 1 roasted garlic bulb and add flesh to pan. Stir in curry powder.

3 Add hot stock to pan with coconut cream. Use a blender to purée soup until smooth.

4 Return to pan, heat through and season with freshly ground black pepper. Scatter over coriander and add the remaining roasted garlic.

Servings : 4
Ready in : 60 Minutes
Ingredient : Coconut milk, coconut cream, coconut powder, Coriander, Garlic - fresh, Kumara, sweet potato, Oil, oil spray, Onions - brown, white, Parsley, Spices - dried, ground, seeds, flakes, Stock

Cutting dairy out of your diet for health reasons or because you’re vegan doesn’t have to be a chore. Healthy Food Guide has an extensive collection of healthy dairy-free recipes to make the transition easy and delicious. Browse hundreds of recipes with a gluten-free option. Easy and healthy gluten free meals, delicious cakes and desserts. Browse hundreds of high-fibre recipes. Delicious and healthy meal ideas with high fibre ingredients. Browse hundreds of low-fat recipes. Delicious and easy low fat meals, snacks and desserts. Browse hundreds of low-kilojoule recipes. Delicious low-kilojoule/calorie meal and snack ideas. Fresh, inspiring and healthy vegetarian recipes to help you maintain a balanced diet while living meat free. Our vegetarian recipes are full of goodness and perfect for vegetarians and people wanting to enjoy a meal without meat.