Pumpkin Soup

Calorie.Less.Cooking's picture

Sep. 16, 2011


Sugar pumpkin 2 Pound , cut into 2 inch chunks (1 Piece)
Cubed potatoes 2 Cup (32 tbs)
Cubed apples 1 Cup (16 tbs)
Chopped onion 1/2 Cup (8 tbs)
Water/Defatted chicken stock 3 Cup (48 tbs)
Fresh ginger slice 1/4 Inch , minced (1 Piece, Thick)
Bay leaf 1
Garlic 1 Clove (5 gm) , chopped
Low fat milk 3 Cup (48 tbs)
Lemon juice 1 Teaspoon
Grated nutmeg 1/2 Teaspoon


Steam the pumpkin until very tender, about 15 minutes.

Set aside until cool enough to handle.

In a 3-quart saucepan, combine the potatoes, apples, onions, water or stock, ginger, bay leaf and garlic.

Bring to a boil.

Reduce the heat to low and simmer until the vegetables are tender, about 15 minutes.

Cool for 5 minutes.

Remove and discard the bay leaf.

Remove and discard the skin from the pumpkin pieces.

Add the pumpkin to the vegetable mixture.

Working in batches, puree the soup in a blender or food processor.

Return the puree to the saucepan.

Add enough of the milk to thin the puree to a drinkable consistency.

Season with the lemon juice.

Warm over low heat.

Serve with bread croutons.

Recipe Summary

Difficulty Level: Easy
Cook Time: 30 Minutes
Ready In: 30 Minutes
Servings: 8

Nutrition Facts

Serving size

Calories 121Calories from Fat 4

 % Daily Value*

Total Fat %

Saturated Fat %

Trans Fat 0 g


Sodium 50 mg2.08%

Total Carbohydrates 26 g8.7%

Dietary Fiber 2 g8%

Sugars 8 g

Protein 6 g12%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet