Pumpkin soup is creamy, delicious and filling despite being low-calorie! It can help in reducing inflammation because pumpkin has high IF rating. It is packed with beta-carotene and can help you to keep your eyesight sharp and to reduce the risk of cancer while enjoying its delicious flavor.

Directions

Peel and cut pumpkin into suitable pieces. Peel and chop onion and garlic. Press. Collect both juice and pulp.

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Place squeezed juice and pulp in the pot. Add vegetable broth.

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Stir continuously until nicely combined. Bring to a boil, then reduce heat and let simmer for about 25-30 minutes. Add milk 10 minutes before done.

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Season to taste with salt and pepper, remove from heat, pour into bowls and serve.

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  • Ingredients / for 4 servings

  • 800g pumpkin
  • 2 cloves garlic
  • 2 onions
  • 3 cups vegetable broth
  • 1 cup milk
  • Salt and pepper to taste

    Directions

    Peel and cut pumpkin into suitable pieces. Peel and chop onion and garlic. Press. Collect both juice and pulp.
    1. list
    Place squeezed juice and pulp in the pot. Add vegetable broth.
    2. list
    Stir continuously until nicely combined. Bring to a boil, then reduce heat and let simmer for about 25-30 minutes. Add milk 10 minutes before done.
    3. list
    Season to taste with salt and pepper, remove from heat, pour into bowls and serve.
    4. list

Tips

You can top the soup with tiny croutons!

Nutrition Facts

Podawanie wielkości1/4 przepisu (460 g)
Ilość Porcji 4

Amount Per Serving
Kalorie 128 kalorii z tłuszczu 18% dzienna wartość * Kalorie18
% dzienna wartość *
Tłuszcz całkowity 2g 3%
Tłuszcz nasycony 1g 5%
Tłuszcze trans 0g
Cholesterol 6mg 2%
Sód 158mg 7%
Całkowity węglowodan 25g 8%
Błonnik pokarmowy 3g 12%
Cukry 11g
Białko 5g

Witamina A 297%
Witamina C 39%
Wapń 14%
Żelazo 13%
Add Label Here 9%
Magnesium 9%
Phosphorus 16%
Potassium 24%
Zinc 7%
Copper 14%
Manganese 17%
Selenium 5%
*Procent dziennych wartości opiera się na diecie 2000 kalorii. Twoje dzienne wartości mogą być wyższe lub niższe w zależności od potrzeb kalorycznych.