Cutting down on salt
doesn't mean you have
to cut out flavour.

The best way to cut down on your salt intake is to cook fresh! You’ll find below some easy recipes that are full of flavour and low in salt. They are also recipes that will store well and can be easily prepared at the beginning of the week, so you don’t have to reach for processed foods during the busy working week. Most of them are super simple so get the kids involved and cook up a storm!

Spicy pumpkin soup

  • Sodium

    330mg

  • Energy

    1205kJ

  • Fat

    5.3g

  • Sat Fat

    0.8g

  • Sugar

    17g

Ingredients

  • 1 tsp canola oil
  • 1 onion, chopped
  • 3 cloves garlic, chopped
  • 2 tsp ground cumin
  • 2 tsp curry powder
  • 3 cups pumpkin, peeled and chopped into 2cm cubes
  • 1 small sweet potato, peeled and chopped into 2cm cubes
  • 2 medium potatoes , peeled and chopped into 2cm cubes
  • 1 apple, peeled, cored and quartered
  • 1 tsp low-salt vegetable stock
  • 1 L water
  • 4 tbs low-fat natural or Greek yoghurt, to serve
  • 4 slices wholemeal or multigrain bread, to serve

Method

Recipe from livelighter.com.au. © State of Western Australia 2012, reproduced with permission

  1. Heat oil in a large pot and fry onion, garlic, cumin and curry powder for 2 minutes.
  2. Add the rest of the ingredients and simmer for 10 minutes or until the vegetables are just soft.
  3. Use a stick blender, normal blender or food processor to blitz the soup till smooth. Add more water if you prefer a runnier soup.
  4. Serve with a slice of toast and a spoonful of yoghurt.

 

Serves 4