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Dairy Free Pumpkin Soup

Serves 4-6

Prep Time 5mins Cook Time 25mins


1 tsp olive oil
1 brown onion
1 Tbsp hemp seed flakes
2 cloves garlic
1kg peeled pumpkin
2 carrots
3 cups reduced salt vegetable stock
1 cup plant based milk
1 Tbsp hemp seed oil
salt and pepper

Cut the onion, garlic, pumpkin and carrots. Drizzle olive oil into a large stockpot over medium heat. Add the onion and garlic and sauté until soft. Add the pumpkin and carrot and stir. Pour the stock into the pot and increase the heat to high, bring to the boil. Cover the stockpot, reduce the heat to a simmer for 20-25 minutes until carrot is soft and pumpkin can be easily mashed. Remove the pot from the stovetop and stir through plant based milk. Puree the soup until smooth with a stick blender. Return the soup to the pot to reheat if needed, season with salt and pepper and drizzle/sprinkle hemp seed oil and hemp seed flakes to serve.

Our Tip

Serve with a crispy seed bread of your choice and a side salad. Freeze your soup to store extra portions for easy grab and go lunch options. Or to make this recipe gluten free simply select a gluten free vegetable stock.



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