Directions:
- Melt butter in a large saucepan and sauté onions and garlic very gently until soft but not browned.
- Add pumpkin and potatoes and cook for a few minutes, then add tomato paste, stock, seasonings, lemon juice and allspice and bring to boil.
- Cover pan and simmer gently for about 40 minutes or until very tender.
- Puree in a blender or food processor and return to a clean pan.
- Add milk and bring back to boil, whisking continuously. Simmer for 2-3 minutes. Adjust seasonings and stir in sour cream.
- Reheat and serve sprinkled generously with coriander or parsley.
- Without the addition of cream this soup may be frozen for up to 3 months.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 195.15 Kcal (817 kJ) | ||
| Calories from fat | 67.46 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.5g | 12% | |
|---|---|---|---|
| Cholesterol | 22.17mg | 7% | |
| Sodium | 172.95mg | 7% | |
| Potassium | 801.43mg | 17% | |
| Total Carbs | 26.82g | 9% | |
| Sugars | 11.67g | 47% | |
| Dietary Fiber | 3.03g | 12% | |
| Protein | 7.31g | 15% | |
| Vitamin C | 13.7mg | 23% | |
| Vitamin A | 0.5mg | 17% | |
| Iron | 1.6mg | 9% | |
| Calcium | 154.8mg | 15% | |
| Amount Per 100 g | |||
| Calories | 55.25 Kcal (231 kJ) | ||
| Calories from fat | 19.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.12g | 12% | |
|---|---|---|---|
| Cholesterol | 6.28mg | 7% | |
| Sodium | 48.97mg | 7% | |
| Potassium | 226.92mg | 17% | |
| Total Carbs | 7.59g | 9% | |
| Sugars | 3.31g | 47% | |
| Dietary Fiber | 0.86g | 12% | |
| Protein | 2.07g | 15% | |
| Vitamin C | 3.9mg | 23% | |
| Vitamin A | 0.1mg | 17% | |
| Iron | 0.5mg | 9% | |
| Calcium | 43.8mg | 15% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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