Pumpkin Soup with Garlic
Preparation: 15 min.Cooking: 35 min.Total: 50 min.
- 1/2 oz unsalted butter
- 1 small onion, chopped
- 1 clove garlic, crushed
- 10-1/2 oz pumpkin, chopped
- 1-2/3 cups water
- 1 vegetable bouillon cube, crumbled, large
- 2 tsp tomato paste
- 2-2/3 Tbsp chopped walnuts
Melt butter in a heavy nonstick pan over medium-high heat. Cook onion and garlic about 3 minutes, stirring, until onion is soft. Add remaining ingredients and increase heat to high. Stir frequently until mixture comes to a boil. Reduce heat to low, cover and simmer about 30 minutes, stirring occasionally until pumpkin is tender. Transfer mixture to a processor or blender, in batches if necessary, and process until smooth. Serve hot.
Nutrients
| Fiber | 1.5 g | |
| Fat | 6.5 g | |
| Sugar | 2.1 g | |
| Carbs | 6.8 g | |
| Protein | 1.9 g | |
| Calories | 87 Cal | |
|
Fats
| Fat, Poly | 2.5 g | |
| Fat, Mono | 1.3 g | |
| Fat, Sat | 2.3 g | |
| Fat, Trans | 0 g | |
| Fat, Percent | 67 % | |
|
Vitamins
| Vitamin, K | 1.4 mcg | 1.2 % |
| Vitamin, A | 3900 IU | 130 % |
| Vitamin, B12 | 0.0094 mcg | 0.39 % |
| Niacin | 0.51 mg | 3.2 % |
| Riboflavin | 0.08 mg | 6.2 % |
| Vitamin, C | 5.2 mg | 5.8 % |
| Vitamin, D | 0 IU | 0 % |
| Vitamin, B6 | 0.095 mg | 6 % |
| Vitamin, E | 0.85 mg | 5.7 % |
| Panto, Acid | 0.21 mg | 4.3 % |
| Choline | 11 mg | 1.9 % |
| Thiamin | 0.051 mg | 4.2 % |
|
Minerals
| Calcium | 27 mg | 2.7 % |
| Phosphorus | 51 mg | 7.3 % |
| Magnesium | 19 mg | 4.6 % |
| Copper | 0.18 mg | 20 % |
| Fluoride | 67 mcg | 1700 % |
| Zinc | 0.4 mg | 3.6 % |
| Sodium | 190 mg | 13 % |
| Selenium | 1.1 mcg | 1.9 % |
| Manganese | 0.28 mg | 4 % |
| Potassium | 250 mg | 5.4 % |
| Iron | 0.71 mg | 8.9 % |
|