A thick, creamy soup, served with toasted low-GI bread for optimum energy levels.


  • 1 tbsp. olive oil

  • 1 small onion, finely chopped

  • 2 garlic cloves, minced

  • 1 tbsp. curry powder

  • 3 cups salt reduced chicken stock

  • 500g butternut pumpkin

  • 375g tin low fat evaporated fat-free milk


  • 1.

    Heat oil in a large saucepan over a medium heat.

  • 2.

    Add onion and garlic and cook until softened.

  • 3.

    Stir in curry powder and cook for 1 minute.

  • 4.

    Add chicken broth and pumpkin. Reduce heat to low and simmer for 20 minutes.

  • 5.

    Add evaporated fat-free milk and cook for 2 minutes.

  • 6.

    Transfer soup to a blender and blend until smooth.

  • 7.

    Serve with 1 slice Helga’s Lower Carb 5 Seeds, toasted.

Nutritional information

Nutritional analysis per serving (4 servings)

  • Energy 174kj
  • Fat Total 6g
  • Saturated Fat 1g
  • Protein 9g
  • Carbohydrate 22g
  • Sugar 11g
  • Sodium 309mg

Note: The information shown is Edamam's estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist's advice.

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