Pumpkin & bean soup with orange gremolata
Heat the olive oil in a large saucepan over a medium heat. Add the onion and cook, stirring, for 5 min or until soft. Add the pumpkin, sweet potatoes, stock and nutmeg and bring to the boil. Reduce the heat to low and simmer for 20 min or until the veg are very tender. Add the beans and stir well, then blend the soup with a stick blender or in a food processor until smooth. While the soup is simmering, heat the grill to high and line a baking tray with baking paper. Put the bread on the tray and grill for 1–2 min on each side. Scatter one side with both cheeses and grill until the cheese melts and bubbles. Toss all the gremolata ingredients together in a small bowl. Divide the pumpkin soup among 4 bowls, scatter with the gremolata and serve with the cheese toasts. TO FREEZE Make the recipe up to the end of step 2, cool and freeze. When ready to serve, thaw and reheat until piping hot. Finish the recipe from step 3.
Ingredients

1 ripe avocado,1tbsp snipped fresh chives,Juice ½ lemon,Tabasco sauce,Cooking oil spray,4 eggs,4 wholemeal or seeded English muffins, split in half,80g thin smoked ham slices

Direction

Scoop the avocado flesh into a small bowl and mash roughly. Stir through the chives and lemon juice, then add Tabasco and ground black pepper to taste.,Spray a non-stick frying pan with oil and set it over a medium-high heat. Crack the eggs into the hot pan and fry for 2–3 min until they’re cooked to your liking.,Meanwhile, toast the muffins until golden. Spread the avocado mixture over the bottom halves of the muffins, then top each with ham and an egg. Sprinkle with freshly ground black pepper, replace the muffin tops and serve.,Nutrition scientist Bridget Benelam says: This high-protein muffin will help keep you feeling full throughout the morning. Eggs are particularly good at filling us up, as well as being rich in nutrients, providing B vitamins, selenium, vitamin D and omega-3. Although avocados are quite high in fat, about 80% of this is unsaturated, which is better for your heart health. They also contain vitamins B6 and E, potassium and copper. Smoked ham is salty, but using chives and lemon juice for a flavour boost means you won’t need to add any extra salt.,How our recipe compares with a Sausage & Egg McMuffin,430kcal,24g fat,8.5g saturates,1.9g salt

Nutrition per serving
Calories
25
Protein
0
Fat
2
Saturates
0
Fibre
11
Suger
0
Salt
0
Calcium
9
Carbs
12
Iron
0
Vegitable
0
Gluten
11
Dairy
5
Fruit
15
VitAMin
0
Antioxidants
0
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