Soup - pumpkin
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Easy to swallow
- Low salt
- Vegetarian
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Ingredients
- 3 teaspoons canola or olive oil
1 onion, chopped
750 g chopped pumpkin
1 clove garlic, crushed
1 teaspoon curry powder, (more if you like spicy)
1 cup vegetable stock
1 cup reduced fat milk
reduced fat yoghurt, (optional)
freshly chopped herbs, to taste
Cooking method
-
1. Heat oil in saucepan over medium heat.
2. Add onion, pumpkin, garlic and curry powder and fry for 5 minutes.
3. Stir in vegetable stock, then cover and cook until pumpkin is tender, about 15 minutes.
4 Stir in milk.
5. Process in food processor until smooth.
6. Serve topped with a swirl of yoghurt or freshly chopped herbs.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 341.81g | 100.00g |
| Energy (kJ) | 618.22kJ | 180.87kJ |
| Protein (g) | 8.54g | 2.50g |
| Total fat (g) | 4.39g | 1.28g |
| - Saturated fat (g) | 1.12g | 0.33g |
| - Polyunsaturated fat (g) | 0.33g | 0.10g |
| - Monounsaturated fat (g) | 2.70g | 0.79g |
| Cholesterol (mg) | 1.95mg | 0.57mg |
| Carbohydrate-available (g) | 17.08g | 5.00g |
| CarbohydrateSE (g) | 16.83g | 4.92g |
| - Sugars (g) | 12.41g | 3.63g |
| Water (g) | 242.75g | 71.02g |
| Dietary fibre (g) | 2.82g | 0.82g |
| Thiamin (mg) | 0.13mg | 0.04mg |
| Riboflavin (mg) | 0.29mg | 0.08mg |
| Niacin (mg) | 1.65mg | 0.48mg |
| Niacin equivalents (mg) | 3.33mg | 0.97mg |
| Vitamin C (mg) | 32.33mg | 9.46mg |
| Total folate (ug) | 55.16ug | 16.14ug |
| Total vitamin A equivalents (ug) | 938.42ug | 274.55ug |
| Retinol (ug) | 0.00ug | 0.00ug |
| Beta carotene equivalents (ug) | 5573.82ug | 1630.70ug |
| Sodium (mg) | 314.88mg | 92.12mg |
| Potassium (mg) | 791.04mg | 231.43mg |
| Magnesium (mg) | 32.60mg | 9.54mg |
| Calcium (mg) | 140.45mg | 41.09mg |
| Phosphorus (mg) | 164.31mg | 48.07mg |
| Iron (mg) | 1.22mg | 0.36mg |
| Zinc (mg) | 0.68mg | 0.20mg |
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This recipe was orginally published as:
Pumpkin soup
Recipe publication date on: 08/30/2001
Last reviewed on: 29/10/2012
