MEMORIES OF MALTA ~ Soppa Tal-Qarabaghli U Basal (Vegetable Marrow and Onion Soup)

pumpkin

🥗Healthier: butternut squash

💰Cheaper: carrots

Butternut squash is lower in calories and provides a similar sweetness.

cream

🥗Healthier: coconut milk

💰Cheaper: milk

Coconut milk adds creaminess with fewer calories.

vegetable broth

🥗Healthier: homemade broth

💰Cheaper: water with seasonings

Homemade broth is healthier and can be made from scraps.

olive oil

🥗Healthier: avocado oil

💰Cheaper: sunflower oil

Avocado oil has a higher smoke point and is more nutritious.

Chop the vegetable marrows, onions, and potatoes.

Heat olive oil in a pot and sauté the chopped vegetables until they release their juices.

Add ground pepper and sea salt to the vegetables.

Pour in hot boiling water from a kettle until the vegetables are covered, adjusting as needed.

Add frozen peas after 5-10 minutes and continue cooking until soft.

Blend the soup with an immersion blender until smooth.

Reserve some chopped vegetable marrow and peas to add back for texture.

Add the reserved vegetables back to the pot and cook until tender.

Mash the cottage cheese and add it to the soup before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens