Pumpkin Soup
CAL P/SERVE
289
kJ P/SERVE
1210
FAT P/SERVE
11.8g
SODIUM P/SERVE
117g
Roasting the pumpkin gives a lovely sweetness to the soup. To keep the sodium down we use massel vegetable stock which is low in sodium and gluten free. Our recipe actually makes 2 very large serves however suits 4 people for an entree or starter.
This recipe is low fat, low sodium, low sugar, dairy free, gluten free, and vegetarian.
Ingredients
- 1 butternut pumpkin (aka butternut squash) 700g after peeled and cut
- 1 tbsp. olive oil for onions & 1 tsp. for pumpkin
- 2 small cloves garlic, crushed
- 2 tsp. vegetable stock, low sodium
- 2 cup water, heated
- Sprinkle thyme
- S & P to taste
Method
- Preheat oven to 180C degrees (350F).
- Peel pumpkin, remove seeds and cut into chunks for baking.
- Drizzle lightly with olive oil, then season pumpkin with salt and pepper.
- Bake for 20-30 minutes or until pumpkin is soft and golden brown. Take out and set aside.
- In a large saucepan, heat olive oil then saute onions for 10 mins. Add garlic, thyme and roasted pumpkin.
- Add vegetable stock and water, simmer for about 10 - 12 minutes.
- Puree soup in food processor until smooth.
- Serve immediately.
Nutrition Table
Servings: 2
Serving size:667g
| Average Serve | Average 100g | |
|---|---|---|
| Energy | 1210 kJ | 181 kJ |
| 289 Cal | 43 Cal | |
| Protein | 9.7 g | 1.5 g |
| Fat, total | 11.8 g | 1.8 g |
| - Saturated | 1.8 g | 0.3 g |
| Carbohydrate | 30.5 g | 4.6 g |
| - Sugars | 23.8 g | 3.6 g |
| Sodium | 117 mg | 18 mg |
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