Ingredients:
- 1 (14 -16 oz) can pumpkin puree (using roasted squash really enhances the flavor) or 1 (14 -16 oz) can freshly roasted butternut squash (using roasted squash really enhances the flavor)
- 1 firm but ripe banana, sliced into small pieces
- pumpkin seed pesto sauce (read *note)
Directions:
- Place all ingredients except for banana, apple and paprika, in a stock pot. Cover, cook on low-medium heat until vegetables are soft, about 20 minutes.
- Add banana, apple and paprika last 5 minutes of cooking. Heat through. Once heated, puree soup if desired.
- (If using fresh squash, you probably will have to puree the soup using an immersion blender to make the consistency smoother.).
- Just before serving, season soup with salt to taste.
- Garnish with cilantro leaves and pumpkin seeds. Or, if you wish, garnish each serving with a swirl of pesto made with pumpkin seeds. Note: Use any standard pesto recipe, substituting pumpkin seeds. *NOTE: [[However, most pesto recipes do contain cheese-omit the cheese if you wish.]].
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 267.53 Kcal (1120 kJ) | ||
| Calories from fat | 86.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 9.57g | 15% | |
|---|---|---|---|
| Cholesterol | 1.85mg | 1% | |
| Sodium | 963.77mg | 40% | |
| Potassium | 678.83mg | 14% | |
| Total Carbs | 42.26g | 14% | |
| Sugars | 12.63g | 51% | |
| Dietary Fiber | 4.87g | 19% | |
| Protein | 6.84g | 14% | |
| Vitamin C | 35.2mg | 59% | |
| Vitamin A | 0.6mg | 20% | |
| Iron | 12.8mg | 71% | |
| Calcium | 43.7mg | 4% | |
| Amount Per 100 g | |||
| Calories | 78.03 Kcal (327 kJ) | ||
| Calories from fat | 25.12 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.79g | 15% | |
|---|---|---|---|
| Cholesterol | 0.54mg | 1% | |
| Sodium | 281.11mg | 40% | |
| Potassium | 198mg | 14% | |
| Total Carbs | 12.33g | 14% | |
| Sugars | 3.69g | 51% | |
| Dietary Fiber | 1.42g | 19% | |
| Protein | 2g | 14% | |
| Vitamin C | 10.3mg | 59% | |
| Vitamin A | 0.2mg | 20% | |
| Iron | 3.7mg | 71% | |
| Calcium | 12.8mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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