Pumpkin Soup Recipe Delight
DifficultyEasy
Total time1 hour30 minutes
Servings6 – 8
Delicious Low-Calorie Vegetable Soup Recipes for Weight Loss
If you want to lose weight and still enjoy flavorful, nutrient-dense soups, we’ve got you covered. This mouth-watering Pumpkin Soup is a feast for your mouth and for your eyes! Pumpkin is a food that’s packed with nutrients. Numerous studies have confirmed its wide range of health benefits. This pumpkin soup recipe is just one of several yummy, low-calorie soup recipes for weight loss that we’ll be sharing to help fuel your weight loss journey. So, get ready for this exciting series of nutrient-dense soup recipes for weight loss! Grab your apron and let’s dive into preparing and enjoying this very tasty and nutritious soup.
Ingredients
Ingredients
- 1 onion, chopped
- 2 carrots, peeled and chopped
- 2 garlic cloves
- 1 bay leaf
- 2 tbsp butter, unsalted
- 2 tbsp olive oil
- 1 pumpkin, chopped
- 1 potato
- 1 litre chicken stock
- 1/4 cup coconut milk
- 3 tbsp pumpkin seeds
- salt and pepper
Instructions
Instructions
- 1
Put the onion, carrots, garlic bay leaf, butter and half the olive oil into a large pan. Cook over a low–medium heat for about 10 minutes until the vegetables are tender but not coloured.
- 2
Add the squash and potato, mix to combine and cook for a further 2–3 minutes. Pour in the stock, season well and bring to the boil. Reduce the heat to a gentle simmer, half cover the pan with a lid and continue to cook for about 40 minutes until the squash is really tender when tested with the point of a knife.
- 3
Pick out the bay leaf and blend the soup until smooth using a stick blender.
- 4
Add the coconut milk and taste for seasoning, adding more salt and pepper as required.
- 5
Meanwhile, heat the remaining oil in a frying pan over a medium heat and add the pumpkin seeds and fry quickly until the seeds start to pop. Remove from the pan.
- 6
Ladle the soup into bowls and serve with a swirl of coconut milk and the toasted pumpkin seeds.
Equipment
Equipment
- Frying pan
- Measuring cup
- Mixer
Notes
Notes
This savory and delicious soup goes great with a half turkey sandwich on Ezekiel bread, or with a multigrain roll. A great starter or lunch meal!
Nutrition
Nutrition
| Calories | 200 |
| Carbohydrates | 27g |
| Cholesterol | 32mg |
| Fat | 9g |
| Fiber | 5.7g |
| Protein | 9.5g |
| Saturated Fat | 6.1g |
| Sodium | 103mg |
| Sugar | 12g |
| Trans Fat | 0.3g |
| Unsaturated Fat | 3g |