CARROT PUMPKIN AND TOFU SOUP

Carrots are fat free, cholesterol free, low in sodium, low in calories and cholesterol free. They are an excellent source of beta carotene as well as other vitamins, minerals and phytonutrients.

Pumpkins are fat free, cholesterol free, low in calories, sodium and cholesterol. They are an excellent source of vitamin A, C, E, Riboflavin, Potassium Copper and Manganese. They are a great vegetable to aid in losing weight or general good health.

Carrots and pumpkin make a wonderful combination in this delicious and healthy soup that is easy to prepare and will excite your taste buds.

Niki's Carrot, Pumpkin & Tofu Soup Recipe

(PDF for download or print below blog ↓) 

Serves 6-8 Prep 15 mins      Cooking Time  about 30 minutes

Ingredients

500g (17.6oz) carrots, chopped

500g (17.6oz) butternut pumpkin (squash), chopped

2 tbs cold pressed olive oil

3 brown onions, finely chopped

2 inches of root ginger, finely chopped

4 garlic cloves, finely chopped

2 tsp ground cumin

3 1/2 cups (28 fl oz) chicken or vegetable stock

150 g (5.2oz) organic tofu, chopped

Method

Firstly heat a large saucepan on a medium heat and add the olive oil. Add chopped onions, garlic and ginger and saute for about 5 minutes or until they are just soft. Next add ground cumin and stir until combined, for about 1 minute. At this point add the carrots, pumpkin and chicken or vegetable stock. Bring to boil, then lower heat and simmer for about 25 minutes or until vegetables are tender. Now transfer ingredients to the blender and add the tofu. Blend until smooth and your soup is now ready to serve.

Serving Suggestion

To serve you can either top with some chopped up coriander, a little yoghurt or just some cracked pepper. All that's left is to relax and thoroughly enjoy this wonderful soup that tastes delicious yet is really good for you !

© Niki Mitropoulos 2011

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