Wholesome Pumpkin Soup

Vegetarian
Gluten Free
Dairy Free
Health score
30%
Wholesome Pumpkin Soup
40 min.
8
75kcal

Suggestions


Craving a bowl of warm, comforting goodness that's both delicious and incredibly good for you? Look no further! This Wholesome Pumpkin Soup is your perfect autumn companion, ready in just 40 minutes and packed with flavor. It's a vegetarian, gluten-free, and dairy-free dream, making it a fantastic option for a variety of dietary needs. At only 75 calories per serving, you can indulge guilt-free!

Imagine a symphony of sweet and savory notes dancing on your palate. The sweetness of pumpkin and apple harmonizes beautifully with the warmth of curry, ginger, and garlic, creating a truly unforgettable taste experience. This soup isn't just a meal; it's an invitation to a cozy autumn evening. From a light antipasti or starter, to warming snack or main course, this soup can be served at all meals.

Whether you're using a fresh pumpkin, roasted to perfection and scooped out with love, or taking the convenience route with canned puree, this recipe is incredibly versatile. It's perfect for busy weeknights when you crave something nourishing and satisfying without spending hours in the kitchen. So grab your ingredients, get ready to blend some magic, and prepare to savor every spoonful of this delightful pumpkin creation!

Ingredients

  • large apples cored chopped
  •  bay leaf 
  • cups chicken broth 
  • teaspoon curry powder 
  •  garlic cloves crushed
  • inch ginger grated
  • large onion chopped
  • pounds a 28 oz pumpkin puree canned
  • servings salt to taste

Equipment

  • food processor
  • sauce pan
  • oven
  • blender
  • microwave

Directions

  1. Carefully cut pumpkin in half.
  2. Remove seeds and cook in the microwave for 20 minutes or in a 400 ° F oven for 45 minutes or until you can easily scoop out the soft flesh. You also could use a 28 oz can of pumpkin puree instead.In a large sauce pan, heat 1/4 cup of broth over medium, add chopped onion, apple, garlic, and herbs and spices.Cook until onions and apples are soft and then add the remainder of the broth.
  3. Add pumpkin to the sauce pan.Simmer for 10 minutes.Working in batches, purée the soup in a blender or food processor.Return puree to sauce pan, taste and adjust seasoning according to personal preferences.
  4. Serve and top with fresh sage leaves or thin ginger slices.

Nutrition Facts

Calories75kcal
Protein11.32%
Fat10.08%
Carbs78.6%

Properties

Glycemic Index
17.63
Glycemic Load
1.69
Inflammation Score
-10
Nutrition Score
11.638260832299%

Flavonoids

Cyanidin
0.44mg
Peonidin
0.01mg
Catechin
0.36mg
Epigallocatechin
0.07mg
Epicatechin
2.1mg
Epigallocatechin 3-gallate
0.05mg
Luteolin
0.04mg
Isorhamnetin
0.94mg
Kaempferol
0.16mg
Myricetin
0.02mg
Quercetin
4.94mg

Nutrients percent of daily need

Calories:74.87kcal
3.74%
Fat:0.96g
1.48%
Saturated Fat:0.27g
1.66%
Carbohydrates:16.85g
5.62%
Net Carbohydrates:11.91g
4.33%
Sugar:8.05g
8.95%
Cholesterol:1.76mg
0.59%
Sodium:334.62mg
14.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.43g
4.85%
Vitamin A:18500.84IU
370.02%
Fiber:4.94g
19.76%
Vitamin K:20.7µg
19.72%
Manganese:0.31mg
15.49%
Vitamin E:1.95mg
12.97%
Vitamin C:9.27mg
11.24%
Iron:1.96mg
10.91%
Potassium:357.51mg
10.21%
Magnesium:34.49mg
8.62%
Vitamin B2:0.15mg
8.58%
Copper:0.16mg
8.16%
Vitamin B6:0.16mg
8.01%
Phosphorus:59.91mg
5.99%
Folate:20.65µg
5.16%
Vitamin B5:0.51mg
5.08%
Vitamin B1:0.07mg
4.53%
Calcium:44.75mg
4.48%
Vitamin B3:0.85mg
4.26%
Zinc:0.37mg
2.46%
Selenium:1.23µg
1.76%