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Pumpkin Soup with Fried Sage
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25 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 113% and Vitamin A (IU) as 735% (as a percentage of RDA).
 
You'll likely need to take these into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 0.6% of RDA
• Calories: 24.4% of RDA
• Carbs: 6.0% of RDA
• Fat (total lipid): 68.7% of RDA
• Fiber: 15.9% of RDA
• Fructose: 1.1% of RDA
• Protein: 1.6% of RDA
• Sodium: 113% of RDA
• Sugar: 23.0% of RDA
• Vitamin A (IU): 735% of RDA
• Vitamin B6: 7.1% of RDA
• Vitamin C: 10.4% of RDA
• Iron: 0.3% of RDA
• Magnesium: 9.8% of RDA
• Manganese: 6.1% of RDA
• Niacin: 3.0% of RDA
• Potassium: 8.8% of RDA
• Zinc: 2.1% of RDA
If any nutritional component is greater than 75% of RDA (or any vitamin/mineral is greater than 600% of RDA), the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
16.5
g
Calories
488
 
Fiber
4.44
g
Iron
0.057
mg
Protein
1.84
g
Sodium
1528
mg
Sugars
7.20
g
Fat (total lipid)
42.0
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
4
tbsp
+
-
 
 
1
whole
+
-
 
chopped.
 
2
cloves
+
-
 
cut into 1/8 inch thick slices.
 
1
can
+
-
 
15 ounces.
 
4
cups
+
-
 
 
2
tsp
+
-
 
 
1
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1/2
cups
+
-
 
 
12
leaves
+
-
 
stemmed.
 
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PREPARATION
Preparing the Soup
1.
In a large, heavy Dutch over high heat, add the olive oil, onion and garlic. Saute for about 5 minutes, or until the vegetables begin to brown. Add the pumpkin, vegetable broth, chipotle powder, salt, and pepper. Bring to a boil.
2.
Reduce the heat to a simmer and cook for 5 minutes.
Preparing the Sage Leaves
3.
While the soup is simmering, place a medium saute pan over high heat. Add the avocado oil and heat until hot.
4.
Gently slide each sage leaf into the oil and cook for about 1 minute, or until it crisps. Use a slotted spoon to transfer the sage to paper towels to drain.
5.
If desired, puree the soup to the desired level of consistency (not required). Ladle the soup into bowls and garnish each serving with fried sage leaves.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Any high heat oil can be used to fry the sage leaves.
2.
The sage leaves do not stay crisp for more than a few hours so do not prepare them too far ahead of time.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 488
Protein 1.84 g
Carbohydrates 16.5 g
Iron 0.06 mg
Fiber 4.44 g
Calcium 6.17 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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