Spicy Pumpkin Soup

Vegetarian
Gluten Free
Popular
Health score
5%
Spicy Pumpkin Soup
45 min.
8
253kcal

Suggestions

Ingredients

  • 0.5 cup brown sugar 
  • cups chicken broth for vegetarian option (or vegetable broth )
  • 0.1 teaspoon pepper red crushed
  • teaspoons curry powder 
  • teaspoons garlic minced
  • 0.5 teaspoon ground coriander 
  • 0.5 cup heavy cream 
  • cups milk 
  • 45 oz percent pumpkin canned
  • Tbsp butter unsalted
  • medium onions yellow chopped

Equipment

  • food processor
  • bowl
  • sauce pan
  • blender

Directions

  1. Melt butter in a 4-quart saucepan over medium-high heat.
  2. Add onions and garlic and cook, stirring often, until softened, about 4 minutes.
  3. Add spices and stir for a minute more.2
  4. Add pumpkin and 5 cups of chicken broth; blend well. Bring to a boil and reduce heat, simmer for 10 to 15 minutes. 3
  5. Transfer soup, in batches, to a blender or food processor. Cover tightly and blend until smooth. Return soup to saucepan.4 With the soup on low heat, add brown sugar and mix. Slowly add milk while stirring to incorporate.
  6. Add cream. Adjust seasonings to taste. If a little too spicy, add more cream to cool it down. You might want to add a teaspoon of salt.
  7. Serve in individual bowls.
  8. Sprinkle the top of each with toasted pumpkin seeds.

Nutrition Facts

Calories253kcal
Protein6.78%
Fat45.02%
Carbs48.2%

Properties

Glycemic Index
27.13
Glycemic Load
9.46
Inflammation Score
-10
Nutrition Score
13.833913108577%

Flavonoids

Luteolin
2.6mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.02mg
Quercetin
5.6mg

Nutrients percent of daily need

Calories:253.34kcal
12.67%
Fat:13.37g
20.56%
Saturated Fat:8.31g
51.95%
Carbohydrates:32.2g
10.73%
Net Carbohydrates:30.69g
11.16%
Sugar:23.55g
26.17%
Cholesterol:39.39mg
13.13%
Sodium:622.97mg
27.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.53g
9.06%
Vitamin A:14397.92IU
287.96%
Potassium:720.87mg
20.6%
Vitamin C:16.79mg
20.36%
Vitamin B2:0.3mg
17.66%
Phosphorus:154.13mg
15.41%
Vitamin E:2.15mg
14.34%
Calcium:142.51mg
14.25%
Manganese:0.28mg
14.17%
Copper:0.23mg
11.55%
Vitamin B6:0.19mg
9.71%
Iron:1.63mg
9.08%
Vitamin B1:0.13mg
8.87%
Magnesium:33.54mg
8.39%
Folate:32.49µg
8.12%
Vitamin B5:0.81mg
8.05%
Vitamin D:1.02µg
6.77%
Vitamin B12:0.37µg
6.09%
Fiber:1.51g
6.04%
Zinc:0.89mg
5.93%
Vitamin B3:1.11mg
5.55%
Selenium:2.69µg
3.84%
Vitamin K:3.56µg
3.4%