Pumpkin soup is creamy, delicious and filling despite being low-calorie! It can help in reducing inflammation because pumpkin has high IF rating. It is packed with beta-carotene and can help you to keep your eyesight sharp and to reduce the risk of cancer while enjoying its delicious flavor.

Directions

Peel and cut pumpkin into suitable pieces. Peel and chop onion and garlic. Press. Collect both juice and pulp.

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Place squeezed juice and pulp in the pot. Add vegetable broth.

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Stir continuously until nicely combined. Bring to a boil, then reduce heat and let simmer for about 25-30 minutes. Add milk 10 minutes before done.

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Season to taste with salt and pepper, remove from heat, pour into bowls and serve.

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  • Ingredients / for 4 servings

  • 800g pumpkin
  • 2 cloves garlic
  • 2 onions
  • 3 cups vegetable broth
  • 1 cup milk
  • Salt and pepper to taste

    Directions

    Peel and cut pumpkin into suitable pieces. Peel and chop onion and garlic. Press. Collect both juice and pulp.
    1. list
    Place squeezed juice and pulp in the pot. Add vegetable broth.
    2. list
    Stir continuously until nicely combined. Bring to a boil, then reduce heat and let simmer for about 25-30 minutes. Add milk 10 minutes before done.
    3. list
    Season to taste with salt and pepper, remove from heat, pour into bowls and serve.
    4. list

Tips

You can top the soup with tiny croutons!

Nutrition Facts

Serving Size1/4 of recipe (460g)
Servings Per Container 4

Amount Per Serving
Calories 128 Calories from Fat 18
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 158mg 7%
Total Carbohydrate 25g 8%
Dietary Fiber 3g 12%
Sugars 11g
Protein 5g

Vitamin A 297%
Vitamin C 39%
Calcium 14%
Iron 13%
Vitamin D 6%
Vitamin E (Alpha Tocopherol) 11%
Vitamin K 3%
Thiamin 10%
Riboflavin 20%
Niacin 7%
Vitamin B6 11%
Folate 11%
Vitamin B12 4%
Pantothenic Acid 9%
Magnesium 9%
Phosphorus 16%
Potassium 24%
Zinc 7%
Copper 14%
Manganese 17%
Selenium 5%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.