Directions:
- Peel the pumpkin, remove the seeds and then cut the flesh into 2.5 cm/1 inch cubes.
- Melt the butter or margarine in a large, heavy-based saucepan. Add the onion & garlic and fry over a low heat until soft but not coloured.
- Add the pumpkin and toss with the onion for 2-3 minutes.
- Add the stock and bring to the boil over a medium heat. Season to taste with salt and pepper and add the ginger, lemon juice, strips or orange rind, if using, and bay leaves or bouquet garni. Cover and simmer over a low heat for about 20 minutes, until the pumpkin is tender.
- Discard the orange rind, if using, and the bay leaves or bouquet garni. Cool the soup slightly, then press through a strainer or process in a food processor until smooth. Pour into a clean saucepan.
- Add the milk and reheat gently. Adjust the seasoning. Garnish with a swirl of cream, natural yoghurt or fromage frais and snipped chives, and serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 662.46 Kcal (2774 kJ) | ||
| Calories from fat | 62.19 Kcal | ||
| % Daily Value* | |||
| Total Fat | 6.91g | 11% | |
|---|---|---|---|
| Cholesterol | 19.98mg | 7% | |
| Sodium | 21718.17mg | 905% | |
| Potassium | 834.74mg | 18% | |
| Total Carbs | 124.52g | 42% | |
| Sugars | 15.25g | 61% | |
| Dietary Fiber | 3.58g | 14% | |
| Protein | 4.62g | 9% | |
| Vitamin C | 58.1mg | 97% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 1.7mg | 9% | |
| Calcium | 148.2mg | 15% | |
| Amount Per 100 g | |||
| Calories | 140.09 Kcal (587 kJ) | ||
| Calories from fat | 13.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.46g | 11% | |
|---|---|---|---|
| Cholesterol | 4.22mg | 7% | |
| Sodium | 4592.67mg | 905% | |
| Potassium | 176.52mg | 18% | |
| Total Carbs | 26.33g | 42% | |
| Sugars | 3.22g | 61% | |
| Dietary Fiber | 0.76g | 14% | |
| Protein | 0.98g | 9% | |
| Vitamin C | 12.3mg | 97% | |
| Iron | 0.4mg | 9% | |
| Calcium | 31.3mg | 15% | |
* 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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