Spiced Carrot Apple Pumpkin Soup
All the vitamin 'A' you can get!

This delicious spiced carrot apple pumpkin soup recipe is the most comforting dish for the fall and winter evenings.

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Ingredients

Adjust Servings:
1 pumpkin 15-oz size , 450 g
2 carrot(s) large size
2 apple(s) eating size
3 cloves garlic
1 onion(s)
2 potato(es) medium size
5 cup vegetable stock 1 liter
3 tbsp sunflower oil
2 fl oz full cream 50 mg
1/2 tsp cinnamon ground
1 tsp basil
to decorate pumpkin seeds
to decorate sesame seeds
to taste pepper mix
to taste salt
2 tbsp full cream
1 cup love ❤️

Nutritional information

388
Calories
7.9 g
Protein
17.3 g
Fat
0 mg
CH
3.1 g
S-Fat
0 mg
Cholesterol
10.2 g
Fiber
817 mg
Sodium
26.5 g
Sugar
166 mg
Calcium
5 mg
Iron
946 mg
Potassium

Please note that I am not a nutritionist. The nutrition information above is for reference purposes only and is calculated using one of the online calculators. For example, this one.

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Ingredients

Recipe

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Do you like pumpkin and apples? Have you ever tried to mix them together? This delicious spiced carrot apple pumpkin soup recipe is the most comforting dish for the fall and winter evenings. A bowl of pumpkin soup is a great dinner option.

Pumpkin is a king of all squash (cucurbita) plants. It is full of beta-carotene which is a provitamin that converts into vitamin A once inside the body.

Is pumpkin healthy?

Even one cup of canned pumpkin provides daily value of vitamin K with 7 grams of fiber, 3 grams of protein, 80 calories, 1 gram of fat and even reducing risks for some types of cancer. And while beta-carotene is essential for eyes health pumpkin seeds are packed with protein, magnesium, potassium and zinc.

So, try pumpkin in a soup recipe, salad or cake. Roast it, grill, stuff, steam, boil… and so on – this squash will delight you every time! Be sure to add it to your meal planner this autumn!

Check out these other finger-licking recipes:

Steps

1
Done
5 min

Prepare vegetables

Peel and chop potatoes, carrots, pumpkin, and apples.

2
Done
5 min

Sauté vegetables

Heat casserole, add oil, onion, and garlic. Sauté until golden. Add cinnamon, and basil, and fry until fragrant. Add potatoes, carrots, pumpkin, and apples, and sauté for a few minutes.

3
Done
30 min

Cook soup

Transfer vegetables to the casserole, add stock. Stir, close the lid and cook for 20 minutes until the ingredients are soft. Season the pumpkin soup with pepper and salt. Once the soup is cooked, allow to cool a little.

4
Done
3 min

Blend soup

Then transfer the soup to a blender, add full cream, and whizz until silky smooth. Add seasoning. You may add extra stock or water to thin the soup.

5
Done
2 min

Decorate soup

Decorate the soup with a spoon of cream, pumpkin and sesame seeds. You may also add a cute little bread on top if you want and season it with lemon juice :-)

6
Done

Serve

Your Spiced Carrot Apple Pumpkin Soup is ready!

Helena

Recipe creator, food photographer and contributing writer to food-related publications.

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