Satisfaction guaranteed! There is no doubt about anybody not liking the Roman Style Pumpkin Soup, because it transforms the humble pumpkin into nothing short of a sumptuous delicacy. This cream soup, made with vitamin A and calcium rich pumpkin and calcium rich low-fat milk is very appealing in terms of colours and flavours. Red pumpkin when blended with milk and potatoes give thickness to the soup, so there is no need to add any cream to this soup.

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Makes 4 servings

Ingredients

2 cups red pumpkin (bhopla / kaddu) cubes
1 tsp low-fat butter
1/2 tsp finely chopped garlic (lehsun)
1/2 cup finely chopped onions
1/2 cup peeled potato cubes
1 cup low-fat milk (99.7% fat-free)
1/2 tsp dried thyme or dried mixed herbs
salt and freshly ground black pepper (kalimirch) to taste

For The Garnish
a few sprigs of mint (phudina)

Method To Make Roman Style Pumpkin Soup

  1. Heat the butter in a deep non-stick pan, add the garlic and onions and sauté on a medium flame for 1 minute.
  2. Add the pumpkin and potatoes and sauté on a medium flame for 2 to 3 minutes.
  3. Add the milk and 1 cup of hot water, mix well and cook on a medium flamefor 5 to 7 minutes, till the potatoes and the pumpkin get cooked, while stirring occasionally.
  4. Allow the mixture to cool completely and blend in a mixer to a smooth purée.
  5. Transfer the purée back to the pan, add the thyme, salt, pepper and 1½ cups of hot water, mix well and bring to a boil.
  6. Roman Style Pumpkin Soup is ready. Serve hot garnished with a sprig of mint.

Nutrition Value

Value per serving % Daily Values
Energy 64 cal 3%
Protein 3.3 g 6%
Carbohydrates 10.8 g 4%
Fiber 0.9 g 4%
Fat 0.8 g 1%
Cholesterol 1.9 mg 0%
VITAMINS
Vitamin A 194.4 mcg 4%
Vitamin B1 (Thiamine) 0.1 mg 10%
Vitamin B2 (Riboflavin) 0 mg 0%
Vitamin B3 (Niacin) 0.6 mg 5%
Vitamin C 5.5 mg 14%
Vitamin E 1 mg 7%
Folic Acid (Vitamin B9) 14 mcg 7%
MINERALS
Calcium 92.4 mg 15%
Iron 0.5 mg 2%
Magnesium 46.6 mg 13%
Phosphorus 51.2 mg 9%
Sodium 37.9 mg 2%
Potassium 167.7 mg 4%
Zinc 0.4 mg 4%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

 

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