Pumpkin Soup with Chili Cran-Apple Relish

Health score
6%
Pumpkin Soup with Chili Cran-Apple Relish
45 min.
8
403kcal

Suggestions

Ingredients

  •  apples such as mcintosh or granny smith, finely chopped crisp
  • tablespoons butter 
  • cups chicken stock see 
  • teaspoon chili powder 
  • tablespoons flour all-purpose
  •  bay leaf fresh
  • 0.5 teaspoon ground cinnamon 
  • teaspoons ground thyme 
  • cups heavy cream 
  • teaspoons honey 
  • teaspoons hot sauce to taste
  • tablespoons juice of lemon 
  • 0.5 teaspoon nutmeg freshly grated
  • tablespoon olive oil extra-virgin
  • 28 ounce pumpkin puree cooked canned
  • 0.3  onion red finely chopped
  • servings salt and pepper 
  • 0.5 cup cranberries dried sweetened chopped
  • medium onion yellow finely chopped

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Watch how to make this recipe.
  2. Heat a medium soup pot over medium to medium high heat.
  3. Add the oil and melt the butter.
  4. Add bay, celery, and onion. Season the veggies with salt and pepper. Cook 6 or 7 minutes, until tender.
  5. Add flour, poultry seasoning and hot sauce, to taste, then cook flour a minute.
  6. Whisk in chicken stock and bring liquid to a bubble.
  7. Whisk in pumpkin in large spoonfuls to incorporate it into the broth. Simmer soup 10 minutes to thicken a bit then add in cream and nutmeg. Reduce heat to low and keep warm until ready to serve.
  8. While soup cooks, assemble the relish: combine apple, onion, lemon juice, cranberries, chili powder, honey and cinnamon.
  9. Adjust seasonings in soup and relish and serve soup in shallow bowls with a few spoonfuls of relish.

Nutrition Facts

Calories403kcal
Protein7.68%
Fat62.08%
Carbs30.24%

Properties

Glycemic Index
42.28
Glycemic Load
3.52
Inflammation Score
-10
Nutrition Score
15.290869567705%

Flavonoids

Cyanidin
0.4mg
Delphinidin
0.01mg
Catechin
0.3mg
Epigallocatechin
0.06mg
Epicatechin
1.71mg
Epigallocatechin 3-gallate
0.04mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Luteolin
0.03mg
Isorhamnetin
0.86mg
Kaempferol
0.14mg
Myricetin
0.19mg
Quercetin
4.76mg

Nutrients percent of daily need

Calories:403.18kcal
20.16%
Fat:28.81g
44.32%
Saturated Fat:16.53g
103.32%
Carbohydrates:31.58g
10.53%
Net Carbohydrates:27.13g
9.87%
Sugar:18.08g
20.08%
Cholesterol:80.16mg
26.72%
Sodium:526.91mg
22.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.02g
16.03%
Vitamin A:16512.67IU
330.25%
Vitamin K:24.95µg
23.76%
Vitamin B2:0.35mg
20.69%
Fiber:4.45g
17.8%
Vitamin B3:3.55mg
17.76%
Vitamin E:2.3mg
15.35%
Potassium:522.53mg
14.93%
Manganese:0.29mg
14.28%
Phosphorus:132.25mg
13.23%
Iron:2.31mg
12.82%
Copper:0.24mg
12.09%
Vitamin B6:0.24mg
11.83%
Vitamin C:9.5mg
11.52%
Selenium:7.37µg
10.53%
Magnesium:40.16mg
10.04%
Vitamin B1:0.14mg
9.16%
Calcium:85.67mg
8.57%
Folate:34.22µg
8.55%
Vitamin D:0.95µg
6.35%
Vitamin B5:0.63mg
6.26%
Zinc:0.67mg
4.48%
Vitamin B12:0.1µg
1.69%