Crunchy Pumpkin Soup

Name: Crunchy Pumpkin Soup
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Ingredients: 1 small pumpkin of your choice (500g); • 2 large carrots, diced (200g); • 3 stalks of celery, diced; • Ginger, chopped to taste (I recommend at least 10g); • Chopped onion (optional); • 2-4 cloves of garlic (optional); • 2-3 cups of water; • 2-3 tablespoons of olive oil; • A handful of chopped parsley or spring onion (for topping); • 1/2 large can of coconut cream; Chickpea can; • 1 tablespoon sesame seeds (for topping); • Pepper to taste

10 steps

Prep:30minCook:30min

Crunchy Pumpkin Soup as prescribed by my dietician.

Updated at: Thu, 15 Aug 2024 08:47:49 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories452.1 kcal (23%)

Total Fat18.9 g (27%)

Carbs69.1 g (27%)

Sugars26.5 g (29%)

Protein5.3 g (11%)

Sodium182.4 mg (9%)

Fiber4.8 g (17%)

% Daily Values based on a 2,000 calorie diet

Ingredients

3 servings

500gpumpkin

200gcarrots

3 stalkscelery

10gGinger

2 clovesgarlic

2 cupswater

2 tablespoonsolive oil

parsley

chopped, or spring onion, for topping

0.5 cancoconut cream

Chickpea can

1 tablespoonsesame seeds

for topping

Pepper

to taste

Instructions

Step 1

1. Bake the chickpeas and set aside.

Step 2

2. Finely chop the celery, carrots, onion, and sauté well. Add the garlic and ginger, and sauté

Step 3

a little more. Then add the peeled, diced pumpkin (if organic, you can use the skin).

Step 4

3. Add the water and cook until the pumpkin is very soft.

Step 5

4. Allow to cool slightly, then blend until smooth.

Step 6

5. You can add the spring onion/parsley to the blender or add it at the end. I like to blend it a

Step 7

bit, but also add some at the end.

Step 8

After blending, add the coconut cream, return to heat, and cook for about 2-5 minutes, adding salt, pepper, and seasonings to taste.

Step 9

7. When serving, add the crunchy chickpeas on top, a drizzle of olive oil, and some fresh herbs. • chickpeas: 5-6 tablespoons per serving

Step 10

TIP: this soup can be frozen (without the chickpeas). NOTE: If you add too much water, the soup will be thinner. So, if you like it thicker (like I do), don't add too much water during the cooking time.