Pumpkin Soup

Pumpkin Soup

Pumpkins are very low in calories, no saturated fats or cholesterol, are a rich source of dietary fiber, anti-oxidants, minerals and vitamins.

CAL P/SERVE
162
kJ P/SERVE
679
FAT P/SERVE
6.0g
CARBS P/SERVE
18.1g
PROTEIN P/SERVE
5.7g
SUGAR P/SERVE
11.8g
SODIUM P/SERVE
180g
FAT
%
1.2%
ENERGY RDI%
7.8%

We have used the dark green skinned pumpkin as it much easier to cut. We have boosted this soup with the addition of bacon and cumin giving a lovely aroma and taste.

This recipe is low fat, low sodium, low sugar, dairy free.

Ingredients

  • 650g pumpkin, approx 1/4 of a whole one
  • 1 large onion, chopped
  • 2 slices short cut bacon, fat removed chopped or pancetta
  • 1 large potato, peeled and chopped
  • 1 tbsp. olive oil
  • 1 tsp. ground cumin
  • 2 cups beef stock, heated
  • 1 cup water
  • Pepper for seasoning

Method

  1. Cut pumpkin into 1 inch cubes approx. and set aside
  2. In a pot, heat 1 tsp. of olive oil and cook bacon until browned, approx 5 mins. Add remaining olive oil and sauté onion, until softened, approx. 5 mins.
  3. Turn heat to low-med and add the cumin and stir for 30 seconds, don’t burn.
  4. Now add the pumpkin and potato, with a wooden spoon stir so you coat the pumpkin with some onion and cumin mix. Season with pepper.
  5. Turn up heat and add the stock and water, pumpkin should be covered with liquid.  Once liquid starts boiling turn down heat to half way and simmer with lid on.  Cook for around 20 mins until pumpkin is soft.  Peirce with skewer to test.
  6. Now you can blitz with a hand blender or use a blender until smooth.
  7. Serve with crusty bread, no need for any cream.

Nutrition Table

Servings: 4 Serving size:465g
Average Serve Average 100g
Energy 679 kJ 146 kJ
  162 Cal 35 Cal
Protein 5.7 g 1.2 g
Fat, total 6.0 g 1.3 g
- Saturated 1.4 g 0.3 g
Carbohydrate 18.1 g 3.9 g
- Sugars 11.8 g 2.5 g
Sodium 180 mg 39 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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