Mediterranean Pumpkin Soup Recipe

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Ingredients:

Serving

4 cups pumpkin
2 tbsp olive oil
1 red onion, finely chopped
1/4 cup leeks, chopped
2 garlic cloves, finely chopped
2 cups vegetable stock
salt and freshly ground pepper to taste
freshly ground nutmeg , to taste
1/2 cup cream or plain yogurt ( not fat free!)
1 tsp cumin
1 tsp ground ginger
cilantro or parsley for garnish

Directions:

You can use squash such as a butternut or acorn in this recipe if you don't have pumpkin.
Cut fresh pumpkin up into chunks.
Fresh:
On the stovetop, heat a pan to medium heat
Put 1-2 tbsp cooking oil into the pan
Add the pumpkin/squash chunks also add any onion or leeks at this time and allow to sweat for 20 - 30 minutes or until fork- tender
Let it all caramelize together, then mash or puree...
In a pot, cook the onion and garlic with a little olive oil.
When softened and beginning to caramelize, add the pumpkin and the stock.
Stir and allow to simmer for about 30 minutes.
Using an immersion blender, a blender or a food processor, puree the soup until it's smooth and creamy.
Taste and season, adjust the seasoning by , adding more
Freshly ground nutmeg, ginger and/or cumin if desired.
Stir in the cream/yogurt and let it gently come back to hot serving temperature.
Garnish with cilantro or parsley.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	572.86 Kcal (2398 kJ)
Calories from fat	96.89 Kcal
		% Daily Value*
Total Fat	10.77g	17%
Cholesterol	11.19mg	4%
Sodium	18606.98mg	775%
Potassium	501.36mg	11%
Total Carbs	97.9g	33%
Sugars	4.84g	19%
Dietary Fiber	1.92g	8%
Protein	2.65g	5%
Vitamin C	13.9mg	23%
Iron	1.7mg	9%
Calcium	73.4mg	7%

Amount Per 100 g
Calories	186.52 Kcal (781 kJ)
Calories from fat	31.55 Kcal
		% Daily Value*
Total Fat	3.51g	17%
Cholesterol	3.64mg	4%
Sodium	6058.19mg	775%
Potassium	163.24mg	11%
Total Carbs	31.87g	33%
Sugars	1.58g	19%
Dietary Fiber	0.62g	8%
Protein	0.86g	5%
Vitamin C	4.5mg	23%
Iron	0.5mg	9%
Calcium	23.9mg	7%

* 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.

Tastes

salty
savory
bitter
sweet

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