Corn Pumpkin Thick Soup

Name: Corn Pumpkin Thick Soup
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Ingredients: 1/2 Cup Pumpkin (Diced); 2 Tbsp Sweet Corn (Boiled); 2 Tbsp Onion (Chopped); 1/2 Tsp Garlic (Chopped); 1/4 Tsp Black Pepper Powder; 1/4 Tsp Salt; 1/4 Tsp Oil; As Required Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 12%

Carbs 61%

Fats 27%

High Fiber

Low Calorie

Low Fat

Lactose Free

Gluten Free

This low calorie, low fat, high fiber, gluten free and lactose free mixed vegetables recipe is sure to stimulate your tastebuds. The popular vegetarian and vegan indian recipe is a perfect lunch, dinner or evening soups dish. The savoury and flavorful recipe provides a boost of total fiber to your daily meals and makes it more nutritionally diverse. The recipe goes perfectly with green salad, vegetable sandwich, corn salad or potato toast sandwich.

Ingredients

1/2 Cup Pumpkin (Diced)
2 Tbsp Sweet Corn (Boiled)
2 Tbsp Onion (Chopped)
1/2 Tsp Garlic (Chopped)
1/4 Tsp Black Pepper Powder
1/4 Tsp Salt
1/4 Tsp Oil
As Required Water

Method

Pre Preparation

Step 1
Boil diced pumpkin

Preparation

Step 1
In a kadhai, heat oil, chopped garlic, chopped onion, boiled sweet corn, and saute well
Step 2
Add salt and black pepper powder and mix well
Step 3
Add boiled pumpkin, water to adjust the consistency and stir it
Step 4
Cover the pan with a lid and cook for 5 minutes
Step 5
Put off the heat, and blend the mix till smooth texture is attained
Step 6
Relish this warm bowl of soup for good satiety

Healthy Twist

A Sprinkle of black sesame seeds is an excellent source of antioxidants and helps regulates blood pressure

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Allergies

Food Additives

Pumpkin

Corn

Garlic

Black Pepper

NUTRITION FACTS

Approximate values

Serving Size Medium Soup Bowl(194gm)

Amount Per ServingCalories
kcal

% Daily Value ^*

Total Carbohydrate 7gm 2.6%

Dietary Fiber 2gm 8.4%

Protein 2gm 3.2%

Total Fat 1gm 1.9%

^*Percentage Daily Values are based on a 2000 calorie diet.

Disclaimer: Nutrition information is based on standard serving sizes and recipes as prepared by Fitterfly. Actual nutritional values may vary because of variations in portion size or recipes, continuous data changes by these sources, changes in growing seasons, or differences in the sources of ingredients. We may update this information from time to time and change the way we calculate Nutrition data. 2,000 calories a day is used for general nutrition advice, but calorie needs vary based on multiple factors. For some ingredients, nutrient information is not available and they may not reflect accurately in the Label. Please consult your doctor or a Registered Dietitian if you are on a medically restricted diet.

Reference: Indian Food Composition Tables 2017, National Institute of Nutrition; Nutritive Value of Indian Foods 2016, National Institute of Nutrition (Indian Council of Medical Research)