The first day of Autumn has passed and thoughts turn to warming comfort food and what could be more warming than a gently spiced bowl of soup?

Serves 4.

1 tsp coriander seeds
1 tsp cumin seeds
6 cardamom pods, split and the husks discarded

Low calorie cooking spray
1 medium onion, finely chopped
1 large garlic clove, minced

1 tsp turmeric
1 tsp ground ginger

400g parsnips, scrubbed or peeled and cut into 2.5cm cubes
200g carrots, scrubbed or peeled and cut into 2.5cm cubes
1 ltr hot vegetable stock

1 apple, peeled and grated (do this at the last minute to stop it going brown)
Seasoning

Fresh coriander to serve (optional)

In a dry non-stick pan dry toast all the seeds for about 2-3 minutes until they start to brown and become aromatic. Remove from the heat and gently crush.

Spray the pan with the oil and add the onions, gently sauté then put the lid on to sweat them down until translucent. Remove the lid, add the garlic sauté for a minute then add the turmeric and ginger and the crushed seeds stirring continuously to cook for another 2 minutes.

Add the parsnips and carrots, stir to coat well with the spices then gently stir in the hot stock. Allow to simmer for 45 minutes until the vegetables are tender.

Remove from the heat and liquidise with a stick blender or in a food processor, put back on the heat to keep warm while you peel and grate the apple. Stir the apple in and gently simmer for just 2-3 minutes.

Season to taste and garnish with coriander.