Pumpkin, Corn, and Lemongrass Soup

Vegetarian
Gluten Free
Health score
8%
Pumpkin, Corn, and Lemongrass Soup
45 min.
8
148kcal

Suggestions


Warm up your kitchen with the delightful aroma of our Pumpkin, Corn, and Lemongrass Soup, a perfect blend of flavors that will tantalize your taste buds. This vegetarian and gluten-free dish is not only comforting but also packed with nutrients, making it an ideal choice for a starter, snack, or even a light meal. With just 45 minutes of preparation, you can serve this delicious soup to eight people, making it perfect for gatherings or family dinners.

The star of this recipe is the kabocha or butternut squash, which brings a natural sweetness and creamy texture to the soup. Combined with fresh or frozen corn kernels, the soup bursts with flavor and color. The addition of lemongrass adds a unique citrusy note that elevates the dish, making it a standout option for any occasion.

Not only is this soup a feast for the senses, but it also boasts a low-calorie count of just 148 kcal per serving, allowing you to indulge without guilt. Whether you're looking for a cozy meal on a chilly evening or a vibrant dish to impress your guests, this Pumpkin, Corn, and Lemongrass Soup is sure to become a favorite in your culinary repertoire. So grab your ingredients and get ready to create a bowl of warmth and happiness!

Ingredients

  • 1.8 pounds butternut squash 
  • servings garnish: cilantro leaves 
  • 2.5 cups corn kernels fresh (10 ounces; from 2 to 3 ears)
  •  lemongrass stalk fresh end trimmed
  • tablespoons olive oil 
  • large onion chopped
  • tablespoons butter unsalted
  • cups water 

Equipment

  • bowl
  • knife
  • pot
  • sieve
  • blender

Directions

  1. Cut off and discard top of lemongrass, leaving a 6-inch stalk, then smash stalk with side of a large heavy knife.
  2. Cook lemongrass, onion, and 1 teaspoon salt in butter and oil in a heavy medium pot over medium-low heat, stirring occasionally, until onion is softened, about 10 minutes.
  3. Add squash, corn, water, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper and bring to a boil over high heat.
  4. Reduce heat and simmer, covered, stirring occasionally, until squash is tender, about 10 minutes.
  5. Remove from heat and discard lemongrass.
  6. Purée soup in 3 or 4 batches in a blender until very smooth (use caution when blending hot liquids), straining each batch as blended through a fine-mesh sieve into a large heatproof bowl, pressing hard on and then discarding solids. Season with salt and pepper and reheat if necessary.
  7. Soup can be made 2 days ahead and chilled, uncovered, until cool, then covered. Reheat over medium heat, stirring occasionally.
  8. See Nutrition Data's complete analysis of this recipe ›
  9. Nutrition Data

Nutrition Facts

Calories148kcal
Protein6.7%
Fat39.17%
Carbs54.13%

Properties

Glycemic Index
7.38
Glycemic Load
0.39
Inflammation Score
-10
Nutrition Score
12.709130430027%

Flavonoids

Luteolin
0.01mg
Isorhamnetin
0.94mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.86mg

Nutrients percent of daily need

Calories:147.8kcal
7.39%
Fat:7.07g
10.88%
Saturated Fat:2.46g
15.36%
Carbohydrates:21.99g
7.33%
Net Carbohydrates:18.78g
6.83%
Sugar:5.82g
6.46%
Cholesterol:7.53mg
2.51%
Sodium:19.45mg
0.85%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.72g
5.45%
Vitamin A:10726.8IU
214.54%
Vitamin C:25.35mg
30.73%
Manganese:0.33mg
16.58%
Potassium:504.9mg
14.43%
Vitamin E:2.05mg
13.68%
Magnesium:54.33mg
13.58%
Fiber:3.21g
12.85%
Folate:50.02µg
12.5%
Vitamin B1:0.18mg
11.92%
Vitamin B6:0.22mg
10.91%
Vitamin B3:2.02mg
10.12%
Phosphorus:80.03mg
8%
Vitamin B5:0.75mg
7.5%
Copper:0.13mg
6.47%
Calcium:58.63mg
5.86%
Iron:1.04mg
5.79%
Vitamin K:3.96µg
3.78%
Vitamin B2:0.05mg
3.06%
Zinc:0.42mg
2.81%
Selenium:0.9µg
1.29%
Source:Epicurious