Spicy Pumpkin and Sweet Potato Soup

Vegetarian
Gluten Free
Dairy Free
Health score
42%
Spicy Pumpkin and Sweet Potato Soup
60 min.
6
266kcal

Suggestions

Ingredients

  • 0.5 teaspoon peppercorns whole black
  • 1.5 quarts chicken broth 
  • tablespoon coriander seeds 
  • 0.5 teaspoon pepper red crushed
  • teaspoons cumin seeds 
  • tablespoon fennel seeds 
  • clove garlic 
  • tablespoons olive oil divided
  • large onion chopped
  • teaspoons oregano dried
  • 0.5 teaspoon salt 
  • medium pumpkin 
  •  sweet potatoes and into 

Equipment

  • food processor
  • oven
  • pot
  • blender
  • baking pan
  • mortar and pestle

Directions

  1. Preheat oven to 400 degrees F (200 degrees C).
  2. In a mortar or spice grinder, grind coriander, cumin, oregano, fennel, red pepper, salt and peppercorns into a coarse powder. Blend in garlic and 1 tablespoon olive oil to form a paste.
  3. Wash pumpkin, and cut into 2-inch wide wedges, scraping away seeds. Peel potatoes and cut each potato lengthwise into 6 wedges. Smear the pumpkin and the potatoes with the spice paste and place in a baking dish.
  4. Roast in preheated oven 30 to 40 minutes, until tender and just beginning to blacken at the thinnest points.
  5. Meanwhile, in a large pot over medium heat, cook the onion in the remaining 1 tablespoon olive oil until translucent.
  6. Chop pumpkin and potatoes into smaller chunks and puree in a blender or food processor with some of the chicken broth until smooth. Be sure to scrape the roasted spice paste off the baking dish and include it in the puree. It may be necessary to deglaze the dish with a little chicken broth.
  7. Pour the pureed vegetables into the pot with the onions, and stir in as much additional chicken stock as needed to achieve the desired consistency.
  8. Heat through.

Nutrition Facts

Calories266kcal
Protein9.78%
Fat19%
Carbs71.22%

Properties

Glycemic Index
38.17
Glycemic Load
25.38
Inflammation Score
-10
Nutrition Score
23.352173849292%

Flavonoids

Apigenin
0.02mg
Luteolin
3.74mg
Isorhamnetin
1.25mg
Kaempferol
0.18mg
Myricetin
0.06mg
Quercetin
5.1mg

Nutrients percent of daily need

Calories:266.29kcal
13.31%
Fat:6g
9.23%
Saturated Fat:0.87g
5.46%
Carbohydrates:50.64g
16.88%
Net Carbohydrates:43.3g
15.75%
Sugar:14.69g
16.33%
Cholesterol:4.73mg
1.58%
Sodium:1163.11mg
50.57%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.95g
13.91%
Vitamin A:40749.07IU
814.98%
Manganese:1.01mg
50.41%
Potassium:1415.53mg
40.44%
Vitamin C:26.47mg
32.09%
Copper:0.6mg
29.88%
Vitamin B2:0.5mg
29.53%
Fiber:7.34g
29.36%
Vitamin B6:0.51mg
25.42%
Vitamin E:3.78mg
25.18%
Iron:4.06mg
22.56%
Magnesium:81.58mg
20.39%
Vitamin B1:0.31mg
20.35%
Phosphorus:201.7mg
20.17%
Vitamin B5:1.95mg
19.49%
Folate:59.36µg
14.84%
Calcium:145.98mg
14.6%
Vitamin B3:2.91mg
14.57%
Vitamin K:13.08µg
12.46%
Zinc:1.53mg
10.2%
Selenium:3.06µg
4.37%
Source:Allrecipes