Moroccan Pumpkin Soup (Chorbat al qara'a)

Gluten Free
Health score
4%
Moroccan Pumpkin Soup (Chorbat al qara'a)
45 min.
8
72kcal

Suggestions


Experience the vibrant flavors of Morocco with this delightful and comforting Moroccan Pumpkin Soup, also known as Chorbat al qara’a. Perfectly suitable for those seeking gluten-free options, this soup embodies the warmth and spice of North African cuisine, making it a wonderful addition to your culinary repertoire. With a preparation time of just 45 minutes, this dish serves up to eight people, making it an ideal choice for family gatherings or cozy dinners with friends.

The star ingredient, pumpkin or butternut squash, brings a naturally creamy texture to the soup, while the addition of fragrant spices such as Ras el Hanout and ground coriander infuse it with aromatic depth. The vibrant green of freshly chopped cilantro beautifully complements the warm orange tones of the soup, creating a feast for the eyes as well.

As you simmer the ingredients together, your kitchen will fill with an irresistible aroma that will have everyone eagerly waiting for their bowl. This soup is not only low in calories at just 72 kcal per serving, but it also boasts a satisfying blend of protein, healthy fats, and fibers from the vegetables, making it a nutritious choice all around. Serve it up with a dollop of creamy yogurt and a sprinkle of fresh cilantro for a dish that’s not only delicious but bursting with color and character.

Ingredients

  • tablespoon butter 
  • 3.5 cups butternut squash fresh cubed peeled (1-inch) ()
  • 0.3 cup fresh cilantro fresh chopped
  • 0.5 teaspoon ground coriander 
  • 0.8 teaspoon kosher salt 
  • teaspoons yogurt plain
  • teaspoon ras el hanout spice mix 
  • cups vegetable broth organic (such as Emeril's)
  • cup water 
  • 0.5 cup milk whole
  • 1.8 cups onion diced yellow

Equipment

  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. Combine first 7 ingredients in a large saucepan; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are tender.
  2. Place half of squash mixture in a blender.
  3. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender.
  4. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
  5. Pour pureed mixture into a large bowl. Repeat procedure with remaining squash mixture. Return pureed mixture to pan over low heat.
  6. Add milk and butter to pan; cook 3 minutes or until thoroughly heated.
  7. Serve with yogurt and cilantro.

Nutrition Facts

Calories72kcal
Protein9.41%
Fat26.48%
Carbs64.11%

Properties

Glycemic Index
27
Glycemic Load
1.41
Inflammation Score
0
Nutrition Score
9.563043444053%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
1.75mg
Kaempferol
0.23mg
Myricetin
0.01mg
Quercetin
7.37mg

Nutrients percent of daily need

Calories:72.23kcal
3.61%
Fat:2.3g
3.54%
Saturated Fat:1.38g
8.65%
Carbohydrates:12.53g
4.18%
Net Carbohydrates:10.53g
3.83%
Sugar:4.45g
4.95%
Cholesterol:6.63mg
2.21%
Sodium:479.41mg
20.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.84g
3.68%
Vitamin A:6751.06IU
135.02%
Vitamin C:15.66mg
18.98%
Manganese:0.19mg
9.37%
Potassium:309.78mg
8.85%
Fiber:1.99g
7.97%
Vitamin B6:0.15mg
7.58%
Calcium:72.54mg
7.25%
Magnesium:28.67mg
7.17%
Vitamin E:1mg
6.67%
Folate:24.7µg
6.18%
Vitamin B1:0.09mg
5.96%
Phosphorus:54.91mg
5.49%
Vitamin B3:0.82mg
4.09%
Vitamin K:4.1µg
3.91%
Vitamin B5:0.38mg
3.83%
Iron:0.63mg
3.5%
Copper:0.07mg
3.37%
Vitamin B2:0.06mg
3.36%
Vitamin B12:0.11µg
1.92%
Zinc:0.28mg
1.88%
Selenium:1.01µg
1.45%
Vitamin D:0.18µg
1.17%
Source:My Recipes