Pumpkin Soup
Canned pumpkin tastes good and is easy to use. The blend of ingredients in this soup gives it a hint of sweetness.
- Yield
- 6 Servings
- Serving size
- 1 cup
- Rating
- 4.00 of 5 (8 ratings)
Food groups
- Protein Foods: 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 3 cups water
- 1/4 pound beef round roast, sliced thinly (thaw if frozen)
- 2 cans pumpkin without salt (about 30 ounces)
- 2 tablespoons maple syrup (or brown sugar)
- 1/4 teaspoon black pepper
- 1/2 teaspoon cinnamon (optional)
- 1/4 cup onions, diced
Directions
- In a medium-sized pot, bring water to a boil.
- Add beef roast to boiling water.
- Boil for 5 to 10 minutes.
- Add pumpkin, maple syrup, and pepper to pot.
- If using cinnamon, add that too.
- Mix well.
- Lower heat and cook for about 10 minutes.
- Put 2 teaspoons of onion on top of each bowl of soup.
- Serve hot.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 91.61 |
| Total Fat | 1 g |
| Saturated Fat | 0.46 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 11.66 mg |
| Carbohydrates | 16.74 g |
| Dietary Fiber | 4.36 g |
| Total Sugars | 9.1 g |
| Added Sugars included | 4 g |
| Protein | 5.71 g |
| Calcium | 53 mg |
| Potassium | 379 mg |
| Sodium | 23.06 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 38 mg |
| Phosphorus | 94 mg |
| Selenium | 5 mg |
| Zinc | 1 mg |
| Vitamin A | 1104 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 23 mcg |
| Folate | 19 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 27 mg |
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Source
Recipe by: A Harvest of Recipes with USDA Foods — USDA Food Distribution Program on Indian Reservations
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/pumpkin-soup-0. Federal works are public domain in the United States.