Creamy Pumpkin Soup

Health score
36%
Creamy Pumpkin Soup
45 min.
5
133kcal

Suggestions


If you're looking for a warm and comforting dish that embodies the essence of fall, look no further than this delightful Creamy Pumpkin Soup. With its rich, velvety texture and subtle blend of spices, this soup is not only delicious but also packed with wholesome ingredients. Imagine warming up on a chilly evening with a bowl of this vibrant orange goodness, a perfect starter or snack for any occasion.

The harmonious combination of fresh pumpkin and sweet cooking apples gives this soup a unique twist that balances sweet and savory flavors. The addition of aromatic spices like dried rubbed sage, curry powder, and nutmeg creates a cozy atmosphere reminiscent of autumn harvests. Plus, with evaporated skim milk, this recipe strikes a perfect balance between creaminess and healthiness, making it an excellent choice for those mindful of their calorie intake.

Quick and easy to prepare, this creamy pumpkin soup is ready in just 45 minutes and serves five. Whether you enjoy it as a satisfying starter for your dinner party or a cozy snack on a quiet evening, this soup will surely impress. So, grab your Dutch oven and blender, and let’s whip up something delicious that will fill your home with comforting aromas this season!

Ingredients

  • 0.5 teaspoon curry powder 
  • 0.8 teaspoon rubbed sage dried
  • 0.5 cup evaporated skim milk 
  • tablespoons flour all-purpose
  • 0.3 teaspoon ground nutmeg 
  • 31.5 ounce low-salt chicken broth canned
  • teaspoons butter 
  • cup mcintosh sweet peeled chopped
  • cup onion chopped
  • pound pumpkin fresh cubed peeled
  • 0.3 teaspoon salt 
  • tablespoon tomato paste 

Equipment

  • food processor
  • whisk
  • blender
  • dutch oven

Directions

  1. Melt margarine in a Dutch oven over medium heat.
  2. Add onion; saut 3 minutes.
  3. Add sage, curry powder, and nutmeg; cook 30 seconds. Stir in flour; cook 30 seconds.
  4. Add broth, tomato paste, and salt, stirring well with a whisk. Stir in pumpkin and apple; bring to a boil. Cover, reduce heat, and simmer 25 minutes or until pumpkin is tender, stirring occasionally.
  5. Remove from heat; cool slightly.
  6. Place mixture in a blender or food processor; process until smooth. Return mixture to Dutch oven; add milk. Cook until thoroughly heated.
  7. Garnish with sage sprigs, if desired.

Nutrition Facts

Calories133kcal
Protein20.84%
Fat18.94%
Carbs60.22%

Properties

Glycemic Index
65.2
Glycemic Load
8.21
Inflammation Score
-10
Nutrition Score
13.005652220353%

Flavonoids

Cyanidin
0.39mg
Catechin
0.32mg
Epigallocatechin
0.06mg
Epicatechin
1.88mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
1.52mg
Isorhamnetin
1.6mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
7.5mg

Nutrients percent of daily need

Calories:132.54kcal
6.63%
Fat:3.02g
4.65%
Saturated Fat:0.79g
4.96%
Carbohydrates:21.63g
7.21%
Net Carbohydrates:19.69g
7.16%
Sugar:10.05g
11.16%
Cholesterol:1.02mg
0.34%
Sodium:246.08mg
10.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.48g
14.97%
Vitamin A:7961.17IU
159.22%
Potassium:662.23mg
18.92%
Vitamin B3:3.47mg
17.35%
Phosphorus:164.35mg
16.43%
Vitamin B2:0.28mg
16.24%
Vitamin C:12.73mg
15.42%
Copper:0.25mg
12.53%
Calcium:113.18mg
11.32%
Manganese:0.22mg
10.88%
Iron:1.64mg
9.13%
Vitamin E:1.26mg
8.4%
Folate:32.71µg
8.18%
Fiber:1.94g
7.77%
Vitamin B1:0.11mg
7.62%
Vitamin B6:0.15mg
7.39%
Magnesium:27.19mg
6.8%
Zinc:0.83mg
5.51%
Vitamin B5:0.54mg
5.4%
Vitamin B12:0.24µg
4.03%
Selenium:2.8µg
4.01%
Vitamin D:0.51µg
3.41%
Vitamin K:2.51µg
2.39%
Source:My Recipes