Pumpkin and pear soup
A low-cal soup which is still hearty and satisfying. Even a really big bowl of this soup is very low in calories. The pears in this soup are a great compliment to the pumpkin. We don’t know why, but the pears also help the pumpkin to retain its vibrant orange colour, something which is often lost when pumpkin is cooked. Whilst it may seem like a strange combination—I was nervous to try this at first—the pears simply add a natural, subtle sweetness to this velvety soup.
Time
50 minutes total: 25 minutes attended, 25 minutes unattended
Storage notes
keeps in the refridgerator for up to 5 days
Difficulty
very easy
Yield
1800 g (servings 4 –6)
Ingredients
Weight
Volume
Procedure
A
Coconut oil
14 g
1 tbsp
Onion, chopped
135 g
1 large
1
Heat oil in large saucepan over medium heat.
2
Cook onions until soft and translucent, about 6 minutes.
B
Pumpkin, flesh only, roughly cut into 1" / 2.5 cm cubes
900 g
4 cups
Cumin, ground
1 g
½ tsp
Coriander seed, ground
1 g
½ tsp
Pear, peeled and cut in 1" / 2.5 cm cubes
300 g
2 cups
Vegetable broth
625 g
2½ cups
Cilantro (coriander) leaves
5 g
2 tbsp
Tabasco
1.2 g
¼ tsp
3
Add to pan. Cover.
4
Bring to a boil.
5
Reduce heat to simmer.
6
Simmer until pumpkin is soft, about 25 minutes.
7
Transfer to blender and allow to cool slightly. (Meanwhile, rinse and dry pan for use in step 0.)
8
Blend to a smooth consistency.
9
Pass through a fine sieve into a pan set over low heat.
C
Lime juice
15 g
1 tbsp
Salt
10 g
1 tsp
White pepper
2 g
¼ tsp
0
Add to pan.
-
Stir to combine.
=
Divide soup evenly between serving bowls.
D
Coconut milk
as needed
Chives
as needed
q
Garnish.
Finished recipe
a
b
| Per serve | |
|---|---|
| Energy (kcal) | 180.6 |
| Energy (kJ) | 756.3 |
| Protein (g) | 4.5 |
| Fat (g) | 4.7 |
| Carbs (g) | 29.8 |
| Sugars (g) | 14.8 |
| Fiber (g) | 4.8 |
| Sodium (mg) | 1299.9 |
| Cholesterol (mg) | 1.4 |