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Tomato Pumpkin Soup

Healthycooking's picture
If you feel stress is taking its toll on you and that you need a great energy sourse, this Pumpkin Soup is the way to go! Yes, brimming with the goodness of pumkin and other vegetables, this Pumpkin Soup takes in a fine flavoring that makes it equally delicious and healthy. So, give this vegetable soup a try and enjoy!
  Pumpkin 1⁄2 Kilogram
  Onion 1 Medium
  Tomatoes 2
  Garlic 1 Clove (5 gm)
  Lime 1 , juiced
  Coriander sprigs 4 (for garnish)
  Red chili powder 1 Teaspoon
  Cumin powder 1 Teaspoon
  Pepper powder 1 Teaspoon
  Rock salt To Taste
  Beaten yogurt 1⁄2 Cup (8 tbs) (thick)

Wash the pumpkin ana skin it.
Set the skin aside.
Scoop out the soft centre portion along with seeds and keep with the skin.
Chop the pumpkin into big pieces.
Cook the pumpkin with the onion, tomatoes and garlic along with 3 cups of water.
Leave to cool and grind in liquidiser.
Cook the skin and soft centre portion that you've kept aside with 3 cups of water for 10 minutes.
Leave to cool and strain this water.
Add this stock to me pumpkin paste.
1 hen add the dry powdered spices and mix well.
Serve in soup bowls, pour in a few drop's of the lime juice, and add a swirl of the beaten yogurt and garnish with a sprig of coriander.
Serve hot or chilled.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 378 Calories from Fat 55

% Daily Value*

Total Fat 6 g9.5%

Saturated Fat 2.7 g13.4%

Trans Fat 0 g

Cholesterol 13 mg4.3%

Sodium 410.1 mg17.1%

Total Carbohydrates 77 g25.7%

Dietary Fiber 12.9 g51.6%

Sugars 27.3 g

Protein 15 g30.3%

Vitamin A 796.9% Vitamin C 180.7%

Calcium 36.9% Iron 45.9%

*Based on a 2000 Calorie diet


Tomato Pumpkin Soup Recipe