main meals

Ingredients

	10 spray low-fat cooking spray
	1 medium onion(s), chopped
	1 medium apple(s), chopped
	1 small carrot(s), chopped
	2 teaspoon grated ginger root, fresh
	450 g pumpkin, deseeded and chopped
	2 portion stock cube, made up with 850ml of hot water
	1/4 teaspoon spice, either allspice or nutmeg
	1 pinch salt, and freshly ground black pepper
	1 teaspoon parsley, chopped, to garnish

Instructions

• Heat the cooking spray in a large saucepan and sauté the onion, apple and carrot for 3 - 4 minutes, until softened. Add the ginger and stir well.
  
  
• Add the pumpkin and stock to the saucepan. (If you are wheat or yeast intolerant, try this fresh stock recipe). Bring to the boil, then simmer gently without a lid for 20 minutes, until the vegetables are tender.
  
  
• Transfer the soup to a blender or food processor and blend for 15 seconds, or until smooth. Return to the saucepan, reheat and season to taste with allspice or nutmeg, salt and pepper. Serve, sprinkled with chopped fresh herbs.

Notes

• If you cannot find pumpkin, try using butternut squash instead.