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Pumpkin Soup
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Friendly URLs: /pumpkin-soup
40 minutes
4
Adjust servings
dairy-free
(?)
Has dairy from:
unsalted butter
heavy cream
yogurt (plain, whole milk)
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
unsalted butter
heavy cream
yogurt (plain, whole milk)
vegetarian
pescatarian
paleo
(?)
Not paleo due to:
yogurt (plain, whole milk)
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Sodium as 115% and Vitamin A (IU) as 1465% (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: 7.0% of RDA
• Calories: 17.3% of RDA
• Carbs: 13.8% of RDA
• Fat (total lipid): 23.1% of RDA
• Fiber: 35.7% of RDA
• Fructose: 8.8% of RDA
• Protein: 10.9% of RDA
• Sodium: 115% of RDA
• Sugar: 54.8% of RDA
• Vitamin A (IU): 1465% of RDA
• Vitamin B6: 18.8% of RDA
• Vitamin C: 25.5% of RDA
• Iron: 9.6% of RDA
• Magnesium: 48.9% of RDA
• Manganese: 26.8% of RDA
• Niacin: 16.7% of RDA
• Potassium: 25.4% of RDA
• Zinc: 14.3% 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
38.0
g
Calories
346
 
Fiber
10.00
g
Iron
1.82
mg
Protein
12.2
g
Sodium
1566
mg
Sugars
17.1
g
Fat (total lipid)
14.1
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
1
tbsp
+
-
 
 
1 1/2
cups
+
-
 
chopped.
 
2
cloves
+
-
 
minced.
 
2
tsp
+
-
 
fresh, minced.
 
1 1/2
tsp
+
-
 
 
3/4
tsp
+
-
 
 
1/2
tsp
+
-
 
 
1
pinch
+
-
 
 
1
tsp
+
-
 
 
4
cups
+
-
 
 
2
leaves
+
-
 
 
2
cans
+
-
 
100% pumpkin puree.
 
1
cup
+
-
 
 
3
tbsp
+
-
 
 
1/8
tsp
+
-
 
 
1/2
cups
+
-
 
for garnish.
 
1
stalk
+
-
 
chopped, for garnish.
 
4
pinches
+
-
 
for garnish.
 
1/2
cups
+
-
 
thinned with a little bit of water, for garnish.
 
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PREPARATION
1.
Melt butter in a large (5 to 6 quart), thick-bottomed pot over medium heat. Add the onions and sauté until softened, about 5 to 6 minutes.
2.
Add the minced garlic and ginger, cook another minute.
3.
Add the curry powder, cumin, coriander, cinnamon, and salt. Cook for another 2 minutes.
4.
Add the vegetable stock and the bay leaves. Add the pumpkin purée and the water. Stir to combine. If the soup is too thick for your taste, add more stock or water to thin it.
5.
Increase heat to high. Bring to a boil and reduce heat to low, cover and simmer for 10 to 15 minutes.
6.
Remove bay leaves. Use an immersion blender to purée the soup.
7.
Right before serving, stir in the cream. Add black pepper and adjust seasonings to taste. Add more salt if necessary.
8.
Drizzle with plain yogurt that has been thinned with a little water and sprinkle with pumpkin seeds, diced green onion, and a pinch of paprika to serve.
"PAIRS WITH" RECIPES:
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 346
Protein 12.2 g
Carbohydrates 38.0 g
Iron 1.82 mg
Fiber 10.00 g
Calcium 69.6 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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