Soup - pumpkin and orange and rosemary
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
- Easy to swallow
- Low salt
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Ingredients
- 2 teaspoons butter, or olive oil
1 sprig medium onion, chopped roughly
2 fresh rosemary, (or 1 teaspoon dried)
2 teaspoons orange peel, finely grated
1 kg peeled butternut, or Jap pumpkin chunks (about 1.3kg unpeeled pumpkin)
3 cups vegetable, or chicken stock (750mL)
1/2 cup orange juice, (125mL)
1/4 cup natural yoghurt , low-fat (60mL)
1 tablespoon chopped chives, or parsley
Cooking method
-
1. Heat butter or oil in saucepan.
2. Add onion, cover and cook over a gentle heat for about 5 minutes, stirring occasionally.
3. Add rosemary, orange peel and pumpkin to onion and toss together for 2 to 3 minutes.
4. Add stock and juice, bring to the boil, cover and simmer for about 15 minutes, or until pumpkin is tender. Remove fresh rosemary.
5. Purée soup until smooth and reheat until almost boiling. (Remove soup from stovetop to stir, or it may ‘erupt’ and burn your hand).
6. Serve topped with a dollop of low-fat yoghurt and chives or parsley.
Notes: For vegetarians, use vegetable stock instead of chicken stock. Soup may be reheated in the microwave.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 587.58g | 100.00g |
| Energy (kJ) | 853.47kJ | 145.25kJ |
| Protein (g) | 13.61g | 2.32g |
| Total fat (g) | 3.78g | 0.64g |
| - Saturated fat (g) | 2.44g | 0.42g |
| - Polyunsaturated fat (g) | 0.05g | 0.01g |
| - Monounsaturated fat (g) | 0.92g | 0.16g |
| Cholesterol (mg) | 7.70mg | 1.31mg |
| Carbohydrate-available (g) | 26.72g | 4.55g |
| CarbohydrateSE (g) | 25.97g | 4.42g |
| - Sugars (g) | 19.17g | 3.26g |
| Water (g) | 347.79g | 59.19g |
| Dietary fibre (g) | 4.36g | 0.74g |
| Thiamin (mg) | 0.19mg | 0.03mg |
| Riboflavin (mg) | 0.32mg | 0.05mg |
| Niacin (mg) | 2.70mg | 0.46mg |
| Niacin equivalents (mg) | 5.23mg | 0.89mg |
| Vitamin C (mg) | 66.75mg | 11.36mg |
| Total folate (ug) | 98.85ug | 16.82ug |
| Total vitamin A equivalents (ug) | 1662.60ug | 282.96ug |
| Retinol (ug) | 25.54ug | 4.35ug |
| Beta carotene equivalents (ug) | 9723.70ug | 1654.88ug |
| Sodium (mg) | 878.95mg | 149.59mg |
| Potassium (mg) | 1236.56mg | 210.45mg |
| Magnesium (mg) | 46.76mg | 7.96mg |
| Calcium (mg) | 129.18mg | 21.99mg |
| Phosphorus (mg) | 188.31mg | 32.05mg |
| Iron (mg) | 1.79mg | 0.30mg |
| Zinc (mg) | 0.83mg | 0.14mg |
Contributed by:
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Source: The Good Gut Cookbook
This recipe was orginally published as:
Pumpkin, orange and rosemary soup
Recipe publication date on: 06/24/2003
Last reviewed on: 01/10/2013
