Butternut Pumpkin Soup – IBD Medical

Butternut Pumpkin Soup

by IBD Medical on May 14, 2020

diabetes recipes meals healthy pumpkin soup dinner lunch diabetic support

This is a healthy and hearty meal, packed with nutrients. Butternut pumpkin is low in calories but high in nutrients such as vitamin A, vitamin C, magnesium and potassium. This recipe is an easy and delicious way to incorporate butternut pumpkin into your diet.

Preparation Time: 15 minutes

Cooking Time: 20 minutes

Difficulty: Fairly Easy

Serves: 4

Ingredients:

  • 1 teaspoon olive oil
  • 200g leek
  • 1 clove garlic
  • 1 teaspoon ground cumin
  • ½ teaspoons ground coriander
  • 1kg butternut pumpkin
  • 300g potatoes
  • 250ml salt-reduced chicken stock
  • 750ml water
  • 2 teaspoons fresh thyme leaves
  • 360g soy-linseed bread

Method:

  1. Coarsely chop the leeks, garlic, pumpkin and potato
  2. Heat oil in a large saucepan, cook leek and garlic until leek is tender. Add the spices, stirring constantly until fragrant
  3. Add the pumpkin, potato, stock and water to the saucepan, bring to the boil.
  4. Reduce heat and cover. Simmer for about 20 minutes, or until the vegetables are tender. Allow cooling for 10 minutes.
  5. Blend until smooth. Return to pan and heat.
  6. To serve, sprinkle with chopped thyme and serve with toast.

Nutrition Info:

Per Serve: 1559 kJ, carbohydrates 59.6g, protein 16.6g, total fat 4.4g (sat. fat 0.7g), fibre 11.5g, sodium 377mg

 

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