Pumpkin Soup

Pumpkin Soup

Pumpkins are low in calories, high in fibre, also very high in beta-carotene which is an antioxident. Pumpkins are perfect for anyone watching their weight.

CAL P/SERVE
289
kJ P/SERVE
1210
FAT P/SERVE
11.8g
CARBS P/SERVE
30.5g
PROTEIN P/SERVE
9.7g
SUGAR P/SERVE
23.8g
SODIUM P/SERVE
117g
FAT
%
1.7%
ENERGY RDI%
13.9%

Roasting the pumpkin gives a lovely sweetness to the soup. To keep the sodium down we use massel vegetable stock which is low in sodium and gluten free. Our recipe actually makes 2 very large serves however suits 4 people for an entree or starter.

This recipe is low fat, low sodium, low sugar, dairy free, gluten free, and vegetarian.

Ingredients

  • 1 butternut pumpkin (aka butternut squash) 700g after peeled and cut
  • 1 tbsp. olive oil for onions & 1 tsp. for pumpkin
  • 2 small cloves garlic, crushed
  • 2 tsp. vegetable stock, low sodium
  • 2 cup water, heated
  • Sprinkle thyme
  • S & P to taste

Method

  1. Preheat oven to 180C degrees (350F).
  2. Peel pumpkin, remove seeds and cut into chunks for baking.
  3. Drizzle lightly with olive oil, then season pumpkin with salt and pepper.
  4. Bake for 20-30 minutes or until pumpkin is soft and golden brown. Take out and set aside.
  5. In a large saucepan, heat olive oil then saute onions for 10 mins. Add garlic, thyme and roasted pumpkin.
  6. Add vegetable stock and water, simmer for about 10 - 12 minutes.
  7. Puree soup in food processor until smooth.
  8. Serve immediately.

Nutrition Table

Servings: 2 Serving size:667g
Average Serve Average 100g
Energy 1210 kJ 181 kJ
  289 Cal 43 Cal
Protein 9.7 g 1.5 g
Fat, total 11.8 g 1.8 g
- Saturated 1.8 g 0.3 g
Carbohydrate 30.5 g 4.6 g
- Sugars 23.8 g 3.6 g
Sodium 117 mg 18 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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