iFoodReal · by Olena Osipov★ 5.0 (11)
Healthy Pumpkin Soup
NUTRITION · PER SERVING25M COOK
CAL 9%·PRO 6%
CARBS 16G36% OF CAL
5G FIBER4G OTHER7G TOTAL SUGAR
FAT 13G65% OF CAL
11G SAT2G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
A creamy pumpkin soup made with coconut milk and warm spices, finished with pumpkin seeds for crunch. Ready in 25 minutes, it's a comforting vegetarian main.
mainamericansoup🌀 blender🍳 skillet🔥 ovendairy freeveganvegetarian
View the full recipe on iFoodReal →We index the facts; the cooking instructions live with the creator.
Nutrition & ingredients
Ingredients
serves 8- 2 medium onions (chopped)
- 3 large garlic cloves (chopped)
- 1 tbsp oil (for frying)
- 1/4 tsp pumpkin pie spice
- 2 cups vegetable broth (low sodium)
- 2 x 14 oz cans pumpkin puree (3 cups)
- 14 oz can coconut milk (full fat or low fat)
- 1 tsp salt
- Ground black pepper (to taste)
- 1 tbsp soy sauce (I used Bragg's liquid aminos)
- 1/2 cup pumpkin seeds (optional)
At a glance
PER SERVING · TIME 25M
CAL 9%·PRO 6%
CARBS 16G36% OF CAL
5G FIBER4G OTHER7G TOTAL SUGAR
FAT 13G65% OF CAL
11G SAT2G UNSAT
BARS = SHARE OF RECIPE CALORIES · RINGS = FDA DV
Complete estimate · 100% of estimated mass resolved
All countable ingredients resolved. Figures are per serving.
- Prep
- 5m
- Cook
- 20m
- Sodium
- 449mg
- Total sugar
- 7g
Added sugar is not shown when one or more ingredients lack reliable added-sugar evidence.
Nutrition estimated from ingredients, per serving.
Vitamins & minerals
- Potassium
- 225mg
- Calcium
- 43mg
- Iron
- 2mg
Estimated from ingredients; USDA coverage varies by food.
- PREP
- 5M
- SODIUM
- 449MG
- ESTIMATE
- COMPLETE
Nutrition estimated from ingredients, per serving. 100% of estimated mass resolved.