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track your foodPumpkin Soup Recipe
Pumpkin Soup is a classic, creamy vegetable soup that's perfect for warming you up on chilly days. Made primarily with pumpkin, this soup gains its rich texture and color from the main ingredient, enhanced with a variety of spices and herbs for flavor. It's an excellent choice for those looking to enjoy a comforting, nutritious meal.
π n/a: Soup
- π₯ Calories 200kcal
- π Protein 4.5g
- π Carbs 30g
- π§ Fat 10g
π₯ Ingredients:
- pumpkin (200g)
- vegetable or chicken stock (250g)
- onion (25g)
- garlic (5g)
- cream or coconut milk (45g)
- olive oil or butter (10g)
- herbs (parsley or cilantro) (1g)
- salt (1g)
- pepper (1g)
- pumpkin seeds (8g)
- spices (cinnamon, nutmeg, cumin) (1g)
π³ How to cook (4 servings):
Ingredients
- 200g pumpkin, cubed - 150-300ml vegetable or chicken stock - 25g onion, chopped - 1-2 cloves garlic, minced - 30-60ml cream or coconut milk (optional) - 5-15g olive oil or butter - 1-2g parsley or cilantro, for garnish - Salt and pepper, to taste - 5-10g pumpkin seeds, for garnish - A pinch of cinnamon, nutmeg, or cumin
Instructions
1. In a large pot, heat the oil or butter over medium heat. Add the chopped onion and minced garlic, sautΓ©ing until they are soft and translucent. 2. Add the cubed pumpkin to the pot and sautΓ© for a few minutes, until it starts to soften. 3. Pour in the vegetable or chicken stock, ensuring that the pumpkin is covered. Bring to a simmer and let it cook until the pumpkin is completely soft, about 20-25 minutes. 4. Remove the pot from heat and use an immersion blender to puree the soup until smooth. If using cream or coconut milk, stir it in now. 5. Taste and season with salt, pepper, and your choice of spices like cinnamon, nutmeg, or cumin. 6. Serve hot, garnished with pumpkin seeds and parsley or cilantro, if desired.
βοΈ Nutrition facts:
This Pumpkin Soup is relatively low in calories, with an approximate range of 150-250 kcal per serving. It offers a good balance of macros, providing 3-6 grams of protein, 25-35 grams of carbohydrates, and 6-15 grams of fats. The protein mainly comes from pumpkin seeds and any dairy or broth used, while carbohydrates are primarily from the pumpkin and fats are dependent on the use of cream, oil, or butter.
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