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Pumpkin Soup

Frugavore's picture
Pumpkins manage to pop up in all sorts of peculiar places in our garden. Because all of our vegetable scraps are composted and ultimately end up back on the veggie patch as fertilizer, it’s no surprise that little pumpkin sprouts seem to appear here, there, and everywhere when spring comes. If you have a wide open space, pumpkins can go a bit bananas; this is an excellent way to use them up.
  Onion 1 Large
  Oil/Fat 2 Tablespoon (For Frying)
  Japla pumpkin 1 1⁄3 Pound (Roughly Half Of One Large Pumpkin)
  Butternut pumpkin 1 Pound (Roughly Half Of One Large Pumpkin)
  Carrots 2 Medium
  Chicken stock 1 Quart
  Allspice/1 teaspoon dried cinnamon and 1 teaspoon nutmeg 2 Teaspoon
  Dried ginger 1⁄2 Teaspoon
  Garlic 1 Clove (5 gm)
  Sour cream/Yogurt 1⁄2 Cup (8 tbs)
  Parsley/Chives 1 Tablespoon

Coarsely chop the onion. Heat a little fat in a soup pot over a medium heat and sauté the onion for 5 to 10 minutes or until it turns a rich golden color.
Meanwhile, coarsely chop the other vegetables. When the onion is ready, add the vegetables, stock, spices, and garlic to the pot, plus a little extra water if necessary to completely immerse everything. Bring to a boil, then reduce the heat and simmer for 20 minutes, or until the vegetables are soft.
Purée the vegetables, either with a handheld blender or in a food processor.
Season to taste, then serve with dollops of sour cream or yogurt and a sprinkling of freshly chopped parsley or chives.

This recipe was excerpted from Frugavore:How to Grow Organic, Buy Local, Waste Nothing, and Eat Well, to purchase this book visit

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1404 Calories from Fat 624

% Daily Value*

Total Fat 71 g108.5%

Saturated Fat 24.6 g123.1%

Trans Fat 0 g

Cholesterol 88.2 mg29.4%

Sodium 2835.2 mg118.1%

Total Carbohydrates 161 g53.7%

Dietary Fiber 19.4 g77.7%

Sugars 70.1 g

Protein 44 g87.8%

Vitamin A 1341.3% Vitamin C 188.8%

Calcium 49.3% Iron 55.8%

*Based on a 2000 Calorie diet

Pumpkin Soup Recipe