Curried Pumpkin-Vegetable Soup

Vegetarian
Gluten Free
Dairy Free
Health score
50%
Curried Pumpkin-Vegetable Soup
20 min.
4
140kcal

Suggestions


Warm up your day with a delightful bowl of Curried Pumpkin-Vegetable Soup, a perfect blend of flavors that will tantalize your taste buds while keeping your meal light and nutritious. This vegetarian, gluten-free, and dairy-free recipe is not only quick to prepare—ready in just 20 minutes—but also packed with wholesome ingredients that make it a fantastic choice for any occasion.

Imagine the comforting aroma of sautéed onions and garlic filling your kitchen, followed by the rich, earthy scent of pumpkin and the vibrant spices of curry and paprika. This soup is a celebration of seasonal vegetables, featuring a colorful mix of frozen veggies that add both texture and nutrition. With each spoonful, you’ll experience a delightful balance of flavors, from the sweetness of the pumpkin to the warmth of the spices.

Whether you’re looking for a hearty starter, a satisfying snack, or a light meal, this soup fits the bill perfectly. At just 140 calories per serving, it’s a guilt-free indulgence that will leave you feeling satisfied and nourished. Plus, it’s an excellent way to incorporate more vegetables into your diet without sacrificing taste. So grab your saucepan and get ready to whip up this delicious Curried Pumpkin-Vegetable Soup that’s sure to become a favorite in your kitchen!

Ingredients

  • teaspoon olive oil 
  • 0.5 cup onion chopped
  • clove garlic minced
  • cups savory vegetable mixed frozen (from 1-lb bag)
  • 15 oz pumpkin puree canned
  • 14.5 oz tomatoes diced undrained canned
  • 14 oz fat-skimmed beef broth fat-free 33% with less sodium canned
  • 0.5 cup water 
  • 0.5 teaspoon sugar 
  • 1.5 teaspoons curry powder 
  • teaspoon paprika 

Equipment

  • sauce pan

Directions

  1. In 3-quart saucepan, heat oil over medium-high heat.
  2. Add onion and garlic; cook 1 to 2 minutes, stirring frequently, until onion is crisp-tender.
  3. Stir in all remaining ingredients.
  4. Heat to boiling. Reduce heat to low; cover and simmer 10 to 12 minutes, stirring occasionally, until vegetables are tender. If desired, season to taste with pepper.

Nutrition Facts

Calories140kcal
Protein15.12%
Fat12.91%
Carbs71.97%

Properties

Glycemic Index
48.02
Glycemic Load
4.73
Inflammation Score
-10
Nutrition Score
18.167391320933%

Flavonoids

Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
1mg
Kaempferol
0.14mg
Myricetin
0.05mg
Quercetin
4.59mg

Nutrients percent of daily need

Calories:139.55kcal
6.98%
Fat:2.27g
3.49%
Saturated Fat:0.44g
2.73%
Carbohydrates:28.42g
9.47%
Net Carbohydrates:19.89g
7.23%
Sugar:7.53g
8.37%
Cholesterol:0mg
0%
Sodium:604.03mg
26.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.97g
11.94%
Vitamin A:21540.49IU
430.81%
Fiber:8.53g
34.12%
Vitamin C:25.29mg
30.66%
Manganese:0.55mg
27.45%
Iron:3.87mg
21.48%
Vitamin K:21.83µg
20.79%
Potassium:690.09mg
19.72%
Vitamin B6:0.33mg
16.37%
Magnesium:63.87mg
15.97%
Copper:0.31mg
15.63%
Vitamin E:2.28mg
15.23%
Vitamin B3:2.92mg
14.6%
Vitamin B1:0.2mg
13.6%
Folate:53.58µg
13.4%
Vitamin B2:0.23mg
13.33%
Phosphorus:132.47mg
13.25%
Calcium:97.81mg
9.78%
Vitamin B5:0.86mg
8.56%
Zinc:0.85mg
5.68%
Selenium:3.44µg
4.92%
Vitamin B12:0.2µg
3.31%