Hearty Pumpkin Soup Recipe

Looking for an easy Hearty Pumpkin Soup recipe? Learn how to make Hearty Pumpkin Soup using healthy ingredients.


Submitted by lolalafonda

Makes 6 servings



A great, filling soup that is healthy and satisfying. Serve with a hearty whole grain bread or crunchy croutons. You will need a blender and a pan. For a vegetarian version, use water instead of the chicken stock, and other types of milk may also be substituted. Grated potato can be added to the vegetable mix to thicken the soup. Puree' time may be reduced to make a more chunky soup.

Recipe Ingredients for Hearty Pumpkin Soup

2 yellow onions, diced
2 cloves garlic, minced
1 tbsp olive oil
1 yellow bell pepper, diced
1 red bell pepper, diced
14 ounces canned whole or diced tomatoes
1/3 cup hot water
1/3 cup almonds, skinless and slivered
28 ounces canned pumpkin
2 cups chicken stock
1 tsp. cumin seed, toasted 3 minutes and ground
1 tsp curry powder (plain or hot)
1/2 tsp ground rosemary
1 ground pepper (to taste)
1 tsp salt
1 cup skim milk
1 tbsp cilantro
1 dash of paprika (for garnish)

Recipe Directions for Hearty Pumpkin Soup

  1. In a medium saucepan, heat olive oil over medium heat and sautee onion and garlic for about 3 minutes or until translucent (do not brown).

  2. Add peppers to mixture, cook about 4 minutes or until peppers are soft.

  3. Add canned tomatoes and break up with a potato masher as needed. Cook until bubbling slightly.

  4. Heat water to high and add almonds. Let sit about five minutes or until almonds are softened.

  5. Pour almond water into blender and process until smooth, about a minute. Add vegetable mixture into blender and process until smooth.

  6. Pour vegetable mixture into a large stockpot and heat until bubbling. Add pumpkin, spice mix and chicken stock and heat until incorporated. Heat mixture about 20 minutes with the lid off to reduce slightly. Add milk to heat through. Add chopped cilantro when ready to serve.

  7. May be topped with cheese, sour cream, or bacon bits (this is not figured into the calories.)

Categories

Main Dish, Soup, Vegetarian

Nutrition Facts
Serving Size 420.7g
Amount Per Serving
Calories
156
Calories from Fat
53
% Daily Value*
Total Fat
5.9g
9%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
674mg
28%
Potassium
691mg
20%
Total Carbohydrates
23.3g
8%
Dietary Fiber
7.0g
28%
Sugars
11.9g
Protein
5.7g
Vitamin A 450% Vitamin C 113%
Calcium 13% Iron 16%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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