Soup - pumpkin honey and yoghurt
Preparation time:
Recipe highlights Serves: 4
- Good source of folate
- Suitable to microwave
- Suitable to freeze
- Store covered in fridge (under 5°C)
- Egg free
- Nut free
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Ingredients
- 500 g pumpkin
1/4 cup pumpkin seeds
2 leeks, washed well and sliced
3 cups chicken or vegetable stock
2 teaspoons olive oil
black pepper, to taste
1 tablespoon honey
reduced fat natural yoghurt, to garnish
Cooking method
-
1. Peel and chop pumpkin into pieces.
2. Heat oil, add leeks, cover and cook over a low heat for 10 minutes.
3. Add stock, pumpkin and honey. Cover and simmer for 20 minutes or until pumpkin is tender. Puree.
4. Reheat and season with black pepper and pumpkin seeds.
5. Serve with a dollop of natural yoghurt and crusty bread.
Notes: For vegetarians, use vegetable stock rather than chicken stock.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 398.85g | 100.00g |
| Energy (kJ) | 846.44kJ | 212.22kJ |
| Protein (g) | 12.34g | 3.09g |
| Total fat (g) | 7.67g | 1.92g |
| - Saturated fat (g) | 1.56g | 0.39g |
| - Polyunsaturated fat (g) | 1.88g | 0.47g |
| - Monounsaturated fat (g) | 2.90g | 0.73g |
| Cholesterol (mg) | 2.08mg | 0.52mg |
| Carbohydrate-available (g) | 19.38g | 4.86g |
| CarbohydrateSE (g) | 18.63g | 4.67g |
| - Sugars (g) | 15.28g | 3.83g |
| Water (g) | 169.96g | 42.61g |
| Dietary fibre (g) | 3.89g | 0.97g |
| Thiamin (mg) | 0.11mg | 0.03mg |
| Riboflavin (mg) | 0.23mg | 0.06mg |
| Niacin (mg) | 1.36mg | 0.34mg |
| Niacin equivalents (mg) | 3.77mg | 0.94mg |
| Vitamin C (mg) | 34.10mg | 8.55mg |
| Total folate (ug) | 71.08ug | 17.82ug |
| Total vitamin A equivalents (ug) | 669.18ug | 167.78ug |
| Retinol (ug) | 3.33ug | 0.83ug |
| Beta carotene equivalents (ug) | 3955.93ug | 991.83ug |
| Sodium (mg) | 868.74mg | 217.81mg |
| Potassium (mg) | 678.47mg | 170.11mg |
| Magnesium (mg) | 49.97mg | 12.53mg |
| Calcium (mg) | 89.17mg | 22.36mg |
| Phosphorus (mg) | 181.75mg | 45.57mg |
| Iron (mg) | 1.88mg | 0.47mg |
| Zinc (mg) | 1.28mg | 0.32mg |
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This recipe was orginally published as:
Pumpkin honey yoghurt soup
Recipe publication date on: 08/22/2001
Last reviewed on: 01/10/2013
