Gold Soup Recipe

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Ingredients:

Serving

1 liter vegetable stock
1 1/2 kg butternut pumpkin , weighed before preparing (can use pumpkin of choice such as jap or kent varieties)
500 g kumara ( gold sweet potato)
350 g carrots
1 onion
3 tbsp chopped parsley (optional)
1 1/4 cups red lentils, washed
3 cups water , may need to add a little extra
1/2 tsp crushed garlic (optional)
1/2 tsp pepper (optional)

Directions:

Add the stock to a large cooking pot or boiler. Everything will be added to the pot as it is chopped/prepared.
Cut pumpkin and kumera into chunks, no bigger than 2 inches square, removing any skin and seeds. Add to the pot.
Peel and chop carrots and onion. Add to the pot.
Wash and drain the lentils. Add to the pot.
Add all remaining ingredients and some extra water if the veggies are not covered. You may need to add some more water or stock during the cooking- so just keep your eye on it. If there is not enough liquid the soup may stick to the bottom of your pot. (maybe not such a bad thing if you catch it in time. Once when I made this soup it had stuck to the bottom and tasted like it had roasted pumpkin in it).
Bring to the boil, Boil for approx 30 minutes, or until the largest veggie pieces are soft when poked with a knife. Stir occasionally to ensure the lentils do not burn onto the bottom of the pot.
Remove from heat and purée with either a stick blender used in the pot or by using a food processor. To make the soup thinner, just add some extra water or stock.
Serve with a little sour cream and maybe a sprinkle of freshly chopped parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	263.6 Kcal (1104 kJ)
Calories from fat	2.88 Kcal
		% Daily Value*
Total Fat	0.32g	0%
Sodium	145.17mg	6%
Potassium	1305.21mg	28%
Total Carbs	55.35g	18%
Sugars	12.73g	51%
Dietary Fiber	18.47g	74%
Protein	10.94g	22%
Vitamin C	50.5mg	84%
Vitamin A	1.1mg	35%
Iron	148.8mg	826%
Calcium	91.2mg	9%

Amount Per 100 g
Calories	61.52 Kcal (258 kJ)
Calories from fat	0.67 Kcal
		% Daily Value*
Total Fat	0.07g	0%
Sodium	33.88mg	6%
Potassium	304.62mg	28%
Total Carbs	12.92g	18%
Sugars	2.97g	51%
Dietary Fiber	4.31g	74%
Protein	2.55g	22%
Vitamin C	11.8mg	84%
Vitamin A	0.2mg	35%
Iron	34.7mg	826%
Calcium	21.3mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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