Hearty Corn and Pumpkin Soup

Vegetarian
Gluten Free
Health score
27%
Hearty Corn and Pumpkin Soup
50 min.
8
276kcal

Suggestions

Ingredients

  • 32 ounce pumpkin puree canned
  •  carrots diced peeled
  • cups chicken broth 
  • 16 ounce whole-kernel corn frozen
  • tablespoon parsley fresh minced to taste
  • 0.3 teaspoon ground cloves 
  • servings ground pepper black to taste
  •  leeks light white green thinly sliced
  • 0.3 cup olive oil 
  • small potatoes diced red
  • 1.5 teaspoons salt 
  • 0.5 cup milk whole

Equipment

  • bowl
  • pot

Directions

  1. Heat olive oil in a large pot over medium heat. Cook and stir leeks and carrots in hot oil until softened, 5 to 10 minutes.
  2. Stir chicken broth into leek mixture; bring to a boil.
  3. Add potatoes, salt, cloves, and pepper; boil until potatoes are tender, about 15 minutes.
  4. Pour pumpkin puree into a large bowl. Stir 1 cup of broth and potatoes mixture into pumpkin.
  5. Pour pumpkin mixture, corn, and milk into chicken broth mixture in the large pot. Stir to combine and simmer until heated through and flavors blend, at least 5 minutes.
  6. Sprinkle individual servings with parsley.

Nutrition Facts

Calories276kcal
Protein9.86%
Fat34.64%
Carbs55.5%

Properties

Glycemic Index
22.6
Glycemic Load
1.65
Inflammation Score
-10
Nutrition Score
20.40130427091%

Flavonoids

Apigenin
1.09mg
Luteolin
0.03mg
Kaempferol
0.64mg
Myricetin
0.13mg
Quercetin
0.74mg

Nutrients percent of daily need

Calories:275.92kcal
13.8%
Fat:11.32g
17.42%
Saturated Fat:1.92g
12%
Carbohydrates:40.81g
13.6%
Net Carbohydrates:33.69g
12.25%
Sugar:11.1g
12.33%
Cholesterol:7.12mg
2.37%
Sodium:1579.31mg
68.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.25g
14.5%
Vitamin A:20672.43IU
413.45%
Vitamin K:47.61µg
45.34%
Manganese:0.69mg
34.34%
Fiber:7.12g
28.48%
Potassium:956.11mg
27.32%
Vitamin C:19.04mg
23.08%
Vitamin E:2.99mg
19.92%
Vitamin B2:0.34mg
19.88%
Iron:3.31mg
18.36%
Copper:0.36mg
17.92%
Folate:71.64µg
17.91%
Magnesium:69.96mg
17.49%
Vitamin B6:0.35mg
17.41%
Phosphorus:170.2mg
17.02%
Vitamin B3:3.05mg
15.23%
Vitamin B1:0.22mg
14.82%
Vitamin B5:1.11mg
11.08%
Calcium:91.19mg
9.12%
Zinc:1.04mg
6.97%
Selenium:2.92µg
4.17%
Vitamin B12:0.14µg
2.25%
Vitamin D:0.17µg
1.12%
Source:Allrecipes