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Sunday, 26 October 2014

Pumpkin soup with potato dumplings

If you are feeling all skin & bones this Halloween, then it might be time to have a go at a seasonal favourite meal with a little twist.  I created this dish simply because I wanted to try & make pumpkin soup (I have never done it before) & a friend told me about a thing called a potato dumpling (which I had never heard of before).

I'll split the recipe in 2, that way you can have all the details for the 2 recipes & calorie breakdowns of each so you can try adding them in different ways if you prefer.

 This recipe serves 2 people

Pumpkin soup ingredients

300g pumpkin (Approx 400g with skin & seeds in) 
cal 60
P 3
C 15
F 0

125g carrot 
cal 52
P 1
C 12
F 0

50g Parsnip 
cal 35
P 0.5
C 8
F 0

30g Red pepper 
cal 9
P 0
C 2
F 0

1 Medium celery stick
cal 6
P 0
C 1
F 0

25g walnuts 
cal 137
P 4
C 4
F 16

200mL unsweetened soya milk (if you prefer to use other milk alternatives that is fine)
cal 80
P 6
C 5
F 4

Seasoning (calories not counted)
Black pepper to taste
1 teaspoon cinnamon
1 teaspoon mild curry powder
1 teaspoon sage
1 teaspoon parsley
1 tablespoon soya sauce
1 heaped tablespoon of tomato paste
Optional yeast flake topping (to taste)

TOTAL PUMPKIN SOUP CALORIES 379 (190Kcal per person) 15 grams of protein (7.5g per person)

Potato dumpling ingredients

250g Potato 
cal 233
P 8
C 53
F 0

50g Rice flour 
cal 183
P 3
C 40
F 0.5

Seasoning (calories not counted)
Black pepper to taste
Half a teaspoon of sage
Half a teaspoon of parsley

TOTAL POTATO DUMPLING CALORIES 416 (208Kcal per person) 11 grams of protein (5.5g per person)

Overall meal total
795 (398Kcal per person) 26g of protein (13g per person)


Pumpkin soup

Cut all the ingredients for the soup into chunks & add all the seasoning except the optional yeast flakes, do NOT add the soya milk. 
Cover with water & simmer for 30-40 minutes. 
Once all the vegetables are soft & the flavours have mixed put the soup into a blender, add the soya milk & whiz up until creamy.
Serve with an optional topping of black pepper & yeast flakes.

Potato dumplings

Steam or boil chopped potatoes until soft enough to mash (I keep the skins on, but you can skin them if you prefer). 
Mash the potato & add the seasoning. Mix in the rice flour until the mix forms a dough-like consistency.  
Boil some water in a pan, then remove from the heat, immediately add the potato dumplings, leave them in the pan for only a minute or so, then remove.
Add them to the pumpkin soup before you sprinkle on the yeast flakes.

That's it. It is simple & pretty quick. So, don't lose your head this Halloween, just knock up some soup & enjoy something a little different.