Pumpkin Soup

Health score
8%
Pumpkin Soup
50 min.
4
382kcal

Suggestions

Ingredients

  •  apples diced peeled
  • tablespoons butter 
  •  carrots diced peeled
  • cups chicken stock see 
  • cup cup heavy whipping cream 
  •  onion diced
  • cups pumpkin fresh diced
  • tablespoon sage leaves 
  • servings salt and pepper freshly ground

Equipment

  • food processor
  • bowl
  • baking sheet
  • oven
  • pot
  • blender

Directions

  1. Watch how to make this recipe.
  2. In a stockpot over medium heat, melt butter and saute onion, carrot, apple, roasted pumpkin, and sage until all are tender, about 8 to 10 minutes. Puree the mixture in a food mill; if you do not have a food mill, then puree in a food processor or blender. Return the puree to the stockpot, add the chicken stock and simmer for 15 minutes. Then add the cream and simmer for 5 more minutes, lowering the heat if necessary so it does not boil. Season, to taste, with salt and pepper.
  3. Divide soup among 4 soup bowls and serve immediately.
  4. Cook's Note: To roast pumpkin, preheat oven to 400 degrees F.
  5. Cut whole pumpkin in half and then cut each half into several pieces. Discard seeds or reserve for another use.
  6. Place pumpkin on a baking sheet, drizzle with olive oil, and season with salt and pepper. Roast in oven until tender but not falling apart, about 30 to 40 minutes.
  7. Let cool, peel away skin, and dice.

Nutrition Facts

Calories382kcal
Protein7.78%
Fat67.93%
Carbs24.29%

Properties

Glycemic Index
56.96
Glycemic Load
5.7
Inflammation Score
-10
Nutrition Score
17.976086958595%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Luteolin
1.04mg
Isorhamnetin
1.38mg
Kaempferol
0.32mg
Myricetin
0.02mg
Quercetin
7.47mg

Nutrients percent of daily need

Calories:381.72kcal
19.09%
Fat:29.63g
45.58%
Saturated Fat:17.97g
112.29%
Carbohydrates:23.84g
7.95%
Net Carbohydrates:21.03g
7.65%
Sugar:13.53g
15.03%
Cholesterol:87.68mg
29.23%
Sodium:535.52mg
23.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.63g
15.27%
Copper:4.76mg
238.06%
Vitamin A:11112.97IU
222.26%
Vitamin B2:0.37mg
21.75%
Potassium:637.28mg
18.21%
Vitamin B3:3.61mg
18.03%
Manganese:0.32mg
15.89%
Vitamin C:11.86mg
14.38%
Phosphorus:134.52mg
13.45%
Vitamin B6:0.26mg
13%
Fiber:2.81g
11.24%
Vitamin E:1.67mg
11.12%
Vitamin B1:0.15mg
9.95%
Selenium:6.16µg
8.8%
Calcium:87.6mg
8.76%
Folate:33.26µg
8.31%
Vitamin K:8.53µg
8.12%
Magnesium:29.71mg
7.43%
Iron:1.28mg
7.09%
Vitamin D:0.95µg
6.35%
Zinc:0.75mg
5.02%
Vitamin B5:0.48mg
4.77%
Vitamin B12:0.11µg
1.78%