Pumpkin Soup

Vegetarian
Health score
6%
Pumpkin Soup
45 min.
6
110kcal

Suggestions


Warm up your kitchen and delight your taste buds with this comforting vegetarian Pumpkin Soup! Perfectly timed for chilly evenings, this delightful dish combines the rich flavors of pumpkin and sweet potatoes, enhanced by a hint of curry powder and spices. With its smooth and creamy texture, this soup not only warms you from within but is also nourishing and low in calories, making it a guilt-free indulgence.

In just 45 minutes, you can prepare a hearty meal that serves six, making it ideal for family gatherings or dinner parties. Each serving contains a mere 110 calories, allowing you to enjoy a bowl of this autumn-inspired delight without compromising your healthy eating goals.

This versatile soup can be enjoyed as a starter, snack, or even as a comforting antipasto dish. The inclusion of flavorful ingredients like garlic, cumin, and nutmeg transforms simple pumpkin and sweet potato into a culinary masterpiece that is sure to impress your guests. Top it off with some fresh chives for added color and flavor, and you have a standout dish that’s not only beautiful but bursting with warmth and taste.

Open your heart and home to the essence of fall with this delightful Pumpkin Soup recipe. Gather your loved ones and serve a bowl of happiness today!

Ingredients

  • tablespoon butter 
  • 15 ounce pumpkin canned
  • 0.5 teaspoon curry powder 
  • 29 ounce less-sodium chicken broth fat-free canned
  • tablespoons flour all-purpose
  •  garlic cloves crushed
  • 0.3 teaspoon ground cumin 
  • 0.3 teaspoon ground nutmeg 
  • tablespoon juice of lime fresh
  • cup milk 1% low-fat
  • cup onion chopped
  • 0.3 teaspoon salt 
  • cup sweet potatoes and into cubed peeled ()

Equipment

  • food processor
  • bowl
  • frying pan
  • blender
  • dutch oven

Directions

  1. Melt butter in a Dutch oven over medium-high heat.
  2. Add onion; saute 3 minutes. Stir in flour, curry powder, cumin, nutmeg, and garlic; saute 1 minute.
  3. Add sweet potato, salt, broth, and pumpkin; bring to a boil. Reduce heat; simmer, partially covered, 20 minutes or until potato is tender, stirring occasionally.
  4. Remove from heat; cool 10 minutes.
  5. Place half of pumpkin mixture in a blender or food processor; process until smooth.
  6. Pour pureed soup into a large bowl. Repeat procedure with remaining pumpkin mixture. Return soup to pan; stir in milk. Cook over medium heat 6 minutes or until thoroughly heated, stirring often (do not boil).
  7. Remove from heat; stir in juice.
  8. Garnish with chives, if desired.

Nutrition Facts

Calories110kcal
Protein13.87%
Fat22.17%
Carbs63.96%

Properties

Glycemic Index
53.33
Glycemic Load
4.94
Inflammation Score
-10
Nutrition Score
12.17304342726%

Flavonoids

Eriodictyol
0.05mg
Hesperetin
0.22mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1.34mg
Kaempferol
0.18mg
Myricetin
0.03mg
Quercetin
5.45mg

Nutrients percent of daily need

Calories:110.01kcal
5.5%
Fat:2.85g
4.39%
Saturated Fat:1.57g
9.84%
Carbohydrates:18.5g
6.17%
Net Carbohydrates:15.11g
5.49%
Sugar:6.65g
7.39%
Cholesterol:6.98mg
2.33%
Sodium:705mg
30.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.01g
8.02%
Vitamin A:14314.94IU
286.3%
Fiber:3.39g
13.55%
Manganese:0.27mg
13.44%
Vitamin K:12.26µg
11.68%
Potassium:379.16mg
10.83%
Phosphorus:106.21mg
10.62%
Vitamin B2:0.16mg
9.67%
Iron:1.67mg
9.28%
Calcium:91.32mg
9.13%
Vitamin B6:0.18mg
8.91%
Vitamin B12:0.52µg
8.63%
Selenium:5.86µg
8.38%
Vitamin B5:0.83mg
8.28%
Magnesium:32.8mg
8.2%
Vitamin C:6.57mg
7.97%
Copper:0.16mg
7.91%
Vitamin B1:0.11mg
7.47%
Vitamin B3:1.47mg
7.34%
Folate:25.71µg
6.43%
Vitamin E:0.92mg
6.16%
Zinc:0.48mg
3.22%
Vitamin D:0.43µg
2.88%
Source:My Recipes