Weight loss Diets for Everyday People

Butternut Pumpkin Soup Recipe

This sweet winter warmer is a popular favourite you can serve family and friends alike. Roasting the butternut pumpkin before using it in the soup gives the pumpkin a richer flavor.

If you wish, you can roast some brown onions at the same time you are roasting the pumpkin and add it to the soup as well. Pumpkins are so low in calories they make the perfect vegetable for anyone wanting to lose weight.

This is a Low Fat recipe.

Energy per 100g:

229kJ - 55Cal

Fat per 100g:

1.7g

Healthy Dinner Recipe : Butternut Pumpkin Soup

Recipe Serves:

This Recipe Serves 4.

Recipe Ingredients:

  • 1 small-medium butternut pumpkin (approx. 1.1kg)
  • Olive oil
  • Salt and pepper to taste
  • 750ml vegetable or beef stock (salt reduced)

Recipe Method:

  1. Preheat oven to 180 degrees (160 degrees fan forced).
  2. Peel pumpkin, remove seeds and cut up into large pieces for roasting.
  3. Drizzle lightly with your favorite olive oil and season pumpkin well with salt and pepper.
  4. Cook for 45-50 minutes or until pumpkin is soft and golden brown.
  5. Place roasted pumpkin in large saucepan.
  6. Add vegetable stock and simmer for about 10-12 minutes.
  7. Puree soup in food processor until smooth.
  8. Serve immediately with you favorite bread.

Recipe Nutrition Panel:

 Servings:

4

 Serving size:

470g

 

 

Average Serve

 

Average 100 g

 Energy

1080

kJ

 

229

kJ

 

258

Cal

 

55

Cal

 Protein

16.4

g

 

3.5

g

 Fat, total

7.8

g

 

1.7

g

 - saturated

2.2

g

 

0.5

g

 Carbohydrate

27.6

g

 

5.8

g

- sugars

23.0

g

 

4.9

g

 Sodium

2018

mg

 

429

mg


Additional Comments:

Beef stock tends to give the soup more flavour compared to the vegetable stock, but either can be used. Standard stock tends to be very high in sodium, so opt for the salt reduced versions if available.

Feedback:

We'd love to know what you think of this recipe.
Please email your feedback to sharrelle@weightloss.com.au.

If you like this recipe, you may also like these healthy recipes:

Fish Cowder Recipe
Curried Apple Soup Recipe
Potato and Leek Soup Recipe
Pear and Parsnip Soup Recipe

Recipes:    Breakfast     Lunch     Dinner     Snack     Entertaining    Accompaniments    Drinks


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