Creamy Pumpkin Soup

Name: Creamy Pumpkin Soup
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Ingredients: 1/2 Cup Chopped Pumpkin; 1/4 Cup Chopped Onion; 1 Tbsp Cream; 1/2 Tsp Chopped Garlic; 1/4 Tsp Black Pepper Powder; 1/4 Tsp Salt; 1/2 Tbsp Butter; As Required Water

10 mins Cooking Time

1 Serving

Diversity score

Sources of Calories

Protein 5%

Carbs 20%

Fats 75%

Low Carb

Gluten Free

One Pot Recipe

Here’s an Indian, vegetarian healthy pumpkin soup recipe from Fittereats. Creamy Pumpkin Soup is a low-carb and gluten-free soup recipe for weight loss that you can slurp without guilt. This calcium-rich savoury recipe is super filling and tasty too. It can be had for your mid-morning meal or as a light lunch or evening meal with Paneer Toast Sandwich or a Vegetable Cheese Grilled Sandwich.

Ingredients

1/2 Cup Chopped Pumpkin
1/4 Cup Chopped Onion
1 Tbsp Cream
1/2 Tsp Chopped Garlic
1/4 Tsp Black Pepper Powder
1/4 Tsp Salt
1/2 Tbsp Butter
As Required Water

Method

Pre Preparation

Step 1
Take chopped pumpkin, boil mash well and Keep aside

Preparation

Step 1
In a frying pan, heat butter at a low flame, add chopped onion and sauté well
Step 2
Once the onions start to become transparent, add chopped garlic, previously mashed pumpkin, mix properly and then add water, cream and allow it to cook
Step 3
Once the soup starts to simmer, add salt along with black pepper, mix properly and cook for a few minutes
Step 4
Take off the flame, pour in a blender and blend to obtain a soup like consistency
Step 5
Garnish with cream
Step 6
Serve hot

Healthy Twist

Increase Omega 3 & Boost Immunity by Adding a Tsp of Flax Seeds

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Allergies

Black Pepper

Garlic

Lactose

Dairy Products

Food Additives

Cheese

Food Colors

Cow Milk Protein

Pumpkin

NUTRITION FACTS

Approximate values

Serving Size Medium Soup Bowl(194gm)

Amount Per ServingCalories
kcal

101

% Daily Value ^*

Total Carbohydrate 5gm 1.8%

Dietary Fiber 2gm 6.6%

Protein 1gm 2.6%

Total Fat 9gm 11.2%

^*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)