Directions:
- Heat oil in a Dutch oven over medium-high heat. Add bell pepper, carrot, and onion; cook 10 minutes or until tender, stirring occasionally. Add paprika and garlic; sauté 1 minute. Add 3 cups broth and black pepper; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until the vegetables are tender.
- Place one-third of vegetable mixture in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid spills). Blend until smooth. Pour into a large bowl. Repeat procedure with remaining vegetable mixture.
- Return pureed vegetable mixture to Dutch oven; stir in remaining 2 cups broth and pumpkin. Cook over low heat for 10 minutes or until thoroughly heated, stirring frequently. Remove from heat; stir in juice. Ladle 1 cup soup into each of 7 bowls; top each serving with about 1 teaspoon pumpkinseeds and about 1/2 teaspoon parsley. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 156.08 Kcal (653 kJ) | ||
| Calories from fat | 28.83 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.2g | 5% | |
|---|---|---|---|
| Cholesterol | 0.48mg | 0% | |
| Sodium | 359.83mg | 15% | |
| Potassium | 589.07mg | 13% | |
| Total Carbs | 12.9g | 4% | |
| Sugars | 8.93g | 36% | |
| Dietary Fiber | 2.36g | 9% | |
| Protein | 18.41g | 37% | |
| Vitamin C | 101.7mg | 170% | |
| Vitamin A | 2.5mg | 85% | |
| Iron | 43.9mg | 244% | |
| Calcium | 144.9mg | 14% | |
| Amount Per 100 g | |||
| Calories | 45.84 Kcal (192 kJ) | ||
| Calories from fat | 8.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.94g | 5% | |
|---|---|---|---|
| Cholesterol | 0.14mg | 0% | |
| Sodium | 105.67mg | 15% | |
| Potassium | 172.99mg | 13% | |
| Total Carbs | 3.79g | 4% | |
| Sugars | 2.62g | 36% | |
| Dietary Fiber | 0.69g | 9% | |
| Protein | 5.41g | 37% | |
| Vitamin C | 29.9mg | 170% | |
| Vitamin A | 0.7mg | 85% | |
| Iron | 12.9mg | 244% | |
| Calcium | 42.5mg | 14% | |
* 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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