Directions:
- Preheat the oven to 350 degrees.
- Combine the apple, pumpkin seeds, butter, thyme and nutmeg in a bowl. Transfer to a baking sheet and bake 20-30 minutes; Transfer to a plate and set aside.
- Heat the oil in a heavy saucepan over medium heat; then add the onion, and cook until translucent, about 3 minutes.
- Add the garlic and cook until fragrant, about 30 seconds. Add the cider, broth, pumpkin, potatoes, bay leaf, salt and pepper and bring to a boil.
- Reduce the heat and simmer until the pumpkin and potatoes are soft enough to mash easily, about 30 minutes.
- Remove the saucepan from the heat; let the soup cool for a few minutes. Discard the bay leaf.
- Transfer the soup in batches to a blender or food processor and puree.
- Return the soup to the saucepan and bring to a simmer.
- Garnish with the apple and pumpkin seeds and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 112.18 Kcal (470 kJ) | ||
| Calories from fat | 32.72 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.64g | 6% | |
|---|---|---|---|
| Cholesterol | 6.26mg | 2% | |
| Sodium | 180.72mg | 8% | |
| Potassium | 391.36mg | 8% | |
| Total Carbs | 18.85g | 6% | |
| Sugars | 13.71g | 55% | |
| Dietary Fiber | 1.1g | 4% | |
| Protein | 3.44g | 7% | |
| Vitamin C | 7mg | 12% | |
| Iron | 0.5mg | 3% | |
| Calcium | 31.7mg | 3% | |
| Amount Per 100 g | |||
| Calories | 42.59 Kcal (178 kJ) | ||
| Calories from fat | 12.42 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.38g | 6% | |
|---|---|---|---|
| Cholesterol | 2.38mg | 2% | |
| Sodium | 68.62mg | 8% | |
| Potassium | 148.59mg | 8% | |
| Total Carbs | 7.16g | 6% | |
| Sugars | 5.2g | 55% | |
| Dietary Fiber | 0.42g | 4% | |
| Protein | 1.31g | 7% | |
| Vitamin C | 2.7mg | 12% | |
| Iron | 0.2mg | 3% | |
| Calcium | 12mg | 3% | |
* 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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