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.

1.
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Place squeezed juice and pulp in the pot. Add vegetable broth.

2.
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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
Food in this recipe:
tag Garlic iconGarlic tag Milk iconMilk tag Onion iconOnion tag Pepper iconPepper tag Pumpkin iconPumpkin tag Salt iconSalt tag Vegetable Broth iconVegetable Broth

Tips

You can top the soup with tiny croutons!

Recipe Tags:

Recipe Category:

soup

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Recipe Tags:

Recipe Category:

soup

Nutrition Facts
4 servings per container
Serving size 1/4 of recipe (460g)
Amount per serving
Calories 128
% Daily Value*
Total Fat 2g 3%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 6mg 2%
Sodium 158mg 7%
Total Carbohydrate 25g 9%
Dietary Fiber 3g 10%
Total Sugars 11g
Includes g Added Sugars 0%
Protein 5g
Calcium 14mg 2%
Iron 13mg 73%
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%
Not a significant source of vitamin D, or potassium.
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
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