Recipe Details
Nutritious pumpkin and carrot soup
27 Dec 2019
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The delicious combination of pumpkin and carrots is enjoyably sweet, and does not require much salt. Moreover, pumpkin is low in sodium, which makes this nutritious pumpkin soup a boon for those with high blood pressure. Enjoy this tasty and nutrient- dense soup hot and fresh!!!
Method
- Steam the pumpkin and carrot pieces with 1/2 cup water in a pressure cooker for 3 whistles. Leave to cool and open.
- Heat oil in a pan and add bay leaves. Then add the onions and garlic, saute till the onions start turning brownish. Add the steamed vegetables and stir for 2-3 minutes, then pour in the stock. Cover the pan and bring it to a boil.
- Blend this mixture in a blender and strain through a sieve or a soup strainer into a separate saucepan. Place it on a medium heat and when it comes to a boil, add salt, oregano and pepper. Mix well and take off heat.
- Garnish with celery stalks and serve hot.
Ingredients
- Yellow/orange pumpkin- 50 gms (cut into large pieces)
- Carrot- 50 gms (cut into large pieces)
- Vegetable broth- 200 ml
- Garlic- 6 cloves (chopped)
- Onion- 25 gms (sliced)
- Fresh coriander/celery- 2 tbsp (chopped for garnishing)
- Bay leaves- 2
- Black pepper powder- ½ tsp
- Oregano- ½ tsp
- Olive oil- 1 tsp
- Salt- as per taste
Nutritive Value
Energy: 165 kcals
Carbohydrates: 17.05 gms
Proteins: 6.8 gms
Fats: 7.82 gms