Pumpkin and parsnip soup with crispy sage and chilli

A bowl of pumpkin and parsnip soup with sage and chilli

This autumnal Pumpkin and parsnip soup with crispy sage and chilli is creamy without the need for dairy. Gluten and dairy free, serves 4.

This autumnal soup is creamy without the need for dairy – so it’s lighter in calories too!

Suitable for Gluten-free & Dairy-free Serves 4 Prep time 20 minutes Cook time 1 hour

Nutrients per serving:

Energy	Total fat	Saturates	Protein	Fibre	Carbs	Sugar	Salt
230 kcal	9.2 g	6.3 g	5.1 g	8 g	28 g	12 g	1.1 g

Ingredients

1 tbsp spray oil
1 onion, diced
400g pumpkin, peeled and cubed (or butternut squash if preferred)
3 large parsnips, peeled and cubed
1 large potato, peeled and cubed
2 garlic cloves, peeled
½ tsp chilli flakes *
¼ tsp cumin *
800ml gluten-free stock *
160ml coconut milk *

* Available at Holland & Barrett

To garnish:

12-14 small sage leaves
2 chillies, finely diced

Method

Step 1 Heat 1 tbsp vegetable oil in a large saucepan and add the onion; cook for 4-5 minutes until soft. Step 2 Add the pumpkin, parsnip, potato and garlic and turn up the heat. Cook over a high heat until golden. Add the chilli flakes and cumin, then pour in the stock. Simmer for 45 minutes or until soft. Step 3 Season the soup and then blitz with a hand blender until smooth. Stir in the coconut milk. Step 4 Heat 1 tsp vegetable oil and sizzle the sage leaves until crisp. Serve the soup with sage and chilli on top. Shop Food & Drink