Moroccan-spiced pumpkin soup

Reference The CSIRO total well being diet fast & fresh recipes.
PREP 20 mins COOK 25 mins Serves 4

Serve it with 100g cooked fish per person.

1 tablespoon olive oil
1 onion, coarsely chopped
2 cloves garlic, crushed
1 1/2 tablespoons Moroccan spice mix
800g pumpkin (squash), peeled, seeded and chopped
2 parsnips, peeled and chopped
300 ml orange juice
1 1/4 cups (310 ml) salt-reduced chicken or vegetable stock, plus extra if needed
80g reduced-fat Greek-style yoghurt
12 semi-dried tomatoes, drained well
Crusty bread, to serve.

1. Heat the olive oil in a large heavy-based saucepan over medium heat. Add the onion and garlic and cook, stirring often, for 5-6 minutes or until softened. Add the spice mix and cook for 2 minutes or until fragrant. Add the pumpkin, parsnip, orange juice and stock, stir to combine, then bring to simmering point. Reduce the heat to low-medium and cook for 15 minutes or until the vegetables are very tender.

2. Purée the soup in a blender or food processor, or in a pan with a stick blender, then return to stove to heat through. Season with salt and pepper and add a little more stock or water to thin the soup if desired. Decide the soup amount warm bowls, top each with a spoonful if yoghurt and tomatoes, then serve with bread from your daily allowance.

Ham and Potato Soup

Reference Rose original
Serves 4

Ingredients
1 Tablespoon of oil
2 cups chopped onion
I clove of garlic crushed
6 cups chicken stock (Add more stock as required)
1/4 Teaspoon of ground black pepper
2 large potatoes diced
2 cups ham diced
2 Tablespoons freshly chopped parsley
1 Teaspoon of Caraway seeds

Preparation
1 Heat oil in soup pot and brown onion and garlic for about 3 minutes or until tender.
2 stir in stock, pepper, potatoes and ham. Reduce heat to medium-low and cover and cook for 20 minutes, stirring occasionally, or until potatoes are tender.
3. Stir in parsley and caraway seeds cook for a further five minutes and serve.