Pumpkin Soup Recipe

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


Submitted by warszawa

Makes 6 servings



Low-fat, low-calorie pumpkin soup.

Recipe Ingredients for Pumpkin Soup

2 1/2 cups canned pumpkin
2 cups water
4 oz orange juice
1/2 cup apple juice
1/3 cup diced celery
1 clove fresh garlic, minced
1/2 tsp ground cinnamon
1 tsp ground cardamom
1/2 tsp ground coriander
1/2 tsp ground cumin
1/2 cup nonfat plain yogurt

Recipe Directions for Pumpkin Soup

  1. Puree cooked or canned pumpkin, vegetable broth and orange juice in blender or food processor. Set aside.

  2. In a large soup pot, heat sherry or apple juice over medium-high heat.

  3. Add onion, celery and garlic and saute until soft but not browned, about 10 minutes.

  4. Add spices; cook, stirring, 3 minutes.

  5. Add pumpkin mixture and bring to a boil. Lower heat to medium and simmer 10 minutes.

  6. Remove from heat; transfer 1 cup of soup to a small bowl and stir in yogurt. Return to pot and blend well.

  7. Garnish with chopped parsley.

Categories

Soup

Nutrition Facts
Serving Size 248.3g
Amount Per Serving
Calories
70
Calories from Fat
6
% Daily Value*
Total Fat
0.7g
1%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
1mg
0%
Sodium
30mg
1%
Potassium
322mg
9%
Total Carbohydrates
15.2g
5%
Dietary Fiber
3.3g
13%
Sugars
8.8g
Protein
2.5g
Vitamin A 319% Vitamin C 19%
Calcium 8% Iron 9%
* 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
  • Low in sodium
  • High in calcium
  • 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
  • Very high in sugar
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