Pumpkin (Squash), Leek, Bean and Bacon Soup Recipe

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Pumpkin (Squash), Leek, Bean and Bacon Soup
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Ingredients:

Directions:

  1. Heat oil in a dutch oven or large, deep saucepan that can hold all the ingredients.
  2. Lightly fry the chopped bacon. Remove and set aside. If the bacon has released a lot of fat, drain off as much as you wish.
  3. Reheat the remaining oil/bacon fat. Add sliced leek and onion and crushed garlic, and saute until tender.
  4. Add chopped pumpkin and saute for five minutes, stirring frequently.
  5. Add stock, beans, bacon, tarragon, thyme and chili flakes.
  6. Bring to a boil, then lower heat and simmer uncovered for 20 minutes, or until pumpkin is fork tender.
  7. Add 1/4 cup parsley.
  8. Zap the cooked mixture with a stab blender or buzz up in a food processor. Or crush with a potato masher. The choice depends on your consistency preferences.
  9. Stir in cream (if used), and season with salt and pepper to taste. Reheat gently.
  10. Ladle into bowls and garnish with sour cream and additional parsley or coriander (cilantro).
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 343.35 Kcal (1438 kJ)
Calories from fat 154.61 Kcal
% Daily Value*
Total Fat 17.18g 26%
Cholesterol 46.35mg 15%
Sodium 796.99mg 33%
Potassium 853.91mg 18%
Total Carbs 30.04g 10%
Sugars 7.8g 31%
Dietary Fiber 5.83g 23%
Protein 18.63g 37%
Vitamin C 20.7mg 34%
Iron 123.1mg 684%
Calcium 86.1mg 9%
Amount Per 100 g
Calories 74.55 Kcal (312 kJ)
Calories from fat 33.57 Kcal
% Daily Value*
Total Fat 3.73g 26%
Cholesterol 10.06mg 15%
Sodium 173.04mg 33%
Potassium 185.4mg 18%
Total Carbs 6.52g 10%
Sugars 1.69g 31%
Dietary Fiber 1.27g 23%
Protein 4.04g 37%
Vitamin C 4.5mg 34%
Iron 26.7mg 684%
Calcium 18.7mg 9%

* 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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Recipe Tags

Weightwatchers Points

  • 7.5
    Points
  • 9
    PointsPlus

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium

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