Pumpkin Soup

Vegetarian
Gluten Free
Health score
12%
Pumpkin Soup
45 min.
8
62kcal

Suggestions


Warm up your kitchen and indulge in the heartwarming flavors of our delicious Pumpkin Soup, a delightful dish that embodies the essence of fall. Perfectly vegetarian and gluten-free, this cozy soup is not just a treat for your taste buds but also a light and healthy option for any meal. Each serving contains only 62 calories, making it a guilt-free pleasure!

This soup brings together the earthy richness of pumpkin with aromatic spices and a hint of sweetness from honey, creating a perfectly balanced flavor profile. The mix of cayenne pepper adds a subtle kick, while the creamy texture from nonfat milk and yogurt gives it a luxurious feel without the added calories.

Quick and easy to prepare, this soup takes just 45 minutes from start to finish, making it an ideal choice for busy weeknight dinners or as an impressive starter for special gatherings. With eight generous servings, it's perfect for sharing—gather your loved ones and enjoy a hearty bowl of warmth together!

So, whether you’re seeking a comforting snack or a satisfying antipasti, this Pumpkin Soup is sure to please. Get ready to savor a bowl of goodness that encapsulates the rich, seasonal flavors of autumn—your taste buds and your guests will thank you!

Ingredients

  • 15 oz pumpkin canned
  • 0.1 teaspoon cayenne 
  • teaspoons cornstarch 
  • cloves garlic minced
  • tablespoon honey 
  • tablespoon juice of lemon 
  • cup nonfat milk 
  • tablespoons nonfat yogurt plain sour
  • oz onion chopped
  • teaspoon pumpkin pie spice 
  • servings salt 
  • 3.8 cups vegetable broth 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. In a 4- to 5-quart pan, frequently stir onion, garlic, pumpkin pie spice, cayenne, and 1/4 cup broth over high heat until pan is dry, about 3 minutes.
  2. In a blender or food processor, smoothly pure onion mixture, adding a little more broth if needed to facilitate the process.
  3. Return pure to pan; add remaining broth, pumpkin, and honey.
  4. Smoothly mix milk with cornstarch and stir into soup. Stirring, bring to a boil over high heat.
  5. Add lemon juice and salt to taste.
  6. Ladle soup into shallow bowls. Stir sour cream to soften, then drizzle a small amount into each bowl.

Nutrition Facts

Calories62kcal
Protein13.81%
Fat3.44%
Carbs82.75%

Properties

Glycemic Index
27.44
Glycemic Load
2.92
Inflammation Score
-10
Nutrition Score
8.804782603098%

Flavonoids

Eriodictyol
0.09mg
Hesperetin
0.27mg
Naringenin
0.03mg
Luteolin
0.01mg
Isorhamnetin
1.42mg
Kaempferol
0.19mg
Myricetin
0.02mg
Quercetin
5.77mg

Nutrients percent of daily need

Calories:62.41kcal
3.12%
Fat:0.26g
0.39%
Saturated Fat:0.13g
0.81%
Carbohydrates:13.88g
4.63%
Net Carbohydrates:11.78g
4.28%
Sugar:8.06g
8.95%
Cholesterol:1.02mg
0.34%
Sodium:655.09mg
28.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.32g
4.63%
Vitamin A:8584.43IU
171.69%
Manganese:0.17mg
8.65%
Fiber:2.1g
8.42%
Vitamin K:8.74µg
8.32%
Calcium:74.23mg
7.42%
Phosphorus:69.36mg
6.94%
Vitamin C:5.43mg
6.58%
Potassium:223.44mg
6.38%
Vitamin B2:0.09mg
5.35%
Magnesium:20.46mg
5.12%
Iron:0.89mg
4.92%
Vitamin B6:0.1mg
4.84%
Vitamin B5:0.4mg
3.98%
Vitamin E:0.59mg
3.91%
Copper:0.07mg
3.74%
Vitamin B12:0.21µg
3.47%
Folate:13.52µg
3.38%
Vitamin B1:0.05mg
3.18%
Zinc:0.35mg
2.32%
Vitamin D:0.34µg
2.25%
Selenium:1.33µg
1.9%
Vitamin B3:0.29mg
1.44%
Source:My Recipes