Description
A nourishing and creamy pumpkin soup packed with iron-rich ingredients, perfect for a healthy and comforting meal.
Ingrédients
Scale
- Main Ingredients: 2 cups pumpkin puree or fresh pumpkin cubes
- 1 tbsp olive oil
- 1 onion, chopped
- 3 cloves garlic
- 3 cups vegetable or chicken broth
- 1/2 cup coconut milk or cream
- Iron-Boosting Additions: 1 cup spinach
- 1/2 tsp cumin
- 1/2 tsp turmeric
- Optional Add-ons: Pumpkin seeds
- Black pepper
- Fresh herbs
Instructions
- Heat olive oil in a pot and sauté chopped onion and garlic until soft and fragrant.
- Add pumpkin puree or fresh pumpkin cubes and stir for a few minutes.
- Pour in the broth, bring to a boil, then reduce heat and let it simmer until pumpkin is tender.
- Blend the soup until smooth and creamy using a blender or immersion blender.
- Stir in spinach, cumin, and turmeric and cook until spinach is wilted.
- Add coconut milk or cream, mix well, and adjust seasoning before serving.
Notes
For extra iron absorption, serve with a squeeze of lemon juice. Garnish with pumpkin seeds or fresh herbs for added texture and flavor.
- Temps de préparation: 10 minutes
- Temps de cuisson: 25 minutes
- Catégorie: Soup
- Méthode: Stovetop
- Cuisine: Healthy
Nutrition
- Portion: 1 bowl
- Calories: 220
- Sucre: 6g
- Sodium: 480mg
- Graisse: 12g
- Graisse saturée: 6g
- Graisses insaturées: 5g
- Gras trans: 0g
- Glucides: 24g
- Fibres: 5g
- Protéine: 4g
- Cholestérol: 0mg