Spicy Pumpkin Soup Recipe

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Spicy Pumpkin Soup
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Ingredients:

Directions:

  1. Peel pumpkin with a sharp knife.
  2. Remove the seeds.
  3. Chop the pumpkin flesh roughly.
  4. Place pumpkin, parsnip, potato, onion, carrot, garlic, ginger, curry powder, chilli and water in a large saucepan.
  5. Cover and bring to boil.
  6. Reduce heat and simmer for 30 minutes or until all vegetables are tender and about to fall apart.
  7. Puree the soup using a hand-held blender in the saucepan.
  8. Or puree in batches in a blender or food processor.
  9. Taste and if required, add freshly ground black pepper or extra chilli.
  10. Serve pumpkin in bowls with a swirl of yoghurt on top or stir yoghurt through soup.
  11. Note: For dinner with guests, you might want to serve the soup in individual golden nugget pumpkins.
  12. Drop pumpkins into boiling water and cook for 2 minutes.
  13. Remove and cut each pumpkin across horizontally at the top to create a lid and a pumpkin bowl.
  14. Remove the seeds at the core of the pumpkin bowl and pour in the hot soup with a swirl of yoghurt on top.
  15. Garnish with corriander or mint leaves over the top.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 138.17 Kcal (578 kJ)
Calories from fat 5.06 Kcal
% Daily Value*
Total Fat 0.56g 1%
Cholesterol 1.47mg 0%
Sodium 58.39mg 2%
Potassium 1028.49mg 22%
Total Carbs 32g 11%
Sugars 12.2g 49%
Dietary Fiber 4.97g 20%
Protein 4.96g 10%
Vitamin C 23.5mg 39%
Vitamin A 0.6mg 21%
Iron 2.7mg 15%
Calcium 120.7mg 12%
Amount Per 100 g
Calories 41.28 Kcal (173 kJ)
Calories from fat 1.51 Kcal
% Daily Value*
Total Fat 0.17g 1%
Cholesterol 0.44mg 0%
Sodium 17.45mg 2%
Potassium 307.29mg 22%
Total Carbs 9.56g 11%
Sugars 3.64g 49%
Dietary Fiber 1.48g 20%
Protein 1.48g 10%
Vitamin C 7mg 39%
Vitamin A 0.2mg 21%
Iron 0.8mg 15%
Calcium 36.1mg 12%

* 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

  • 2
    Points
  • 4
    PointsPlus

Good Points

  • fat free,
  • saturated fat free,
  • very low sodium,
  • cholesterol free

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