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Pumpkin soup with rice, chili and sage
- prep: 5 min
- cook: 1 hr
- total: 1 hr 5 min
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Pumpkin has a mild flavour so it's all the better if pepped up. This soup includes rice for heartiness and chili and sage for depth. Roast the pumpkin with the herbs first to bring out the flavours.
Ingredients
- 500g pumpkin, chopped into medium-sized cubes, skin removed and de-seeded
- 1 ltr milk
- 500ml stock (fresh or cube, chicken or vegetable), plus some extra water
- 50g long grain rice
- dried chili
- fresh sage – a sprig
- salt & pepper
- olive oil
- cream for serving, if desired
- Parmesan to grate
Instructions
Click Here For Step-By-Step Instructions
Tags
Nutrition
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 220 % Daily Value *
- Total Fat: 10 g 15.64%
- Saturated Fat: 3 g 12.56%
- Trans Fat: 0 g %
- Cholesterol: 10 mg 3.17%
- Sodium: 146 mg 6.07%
- Calcium: 96 mg 9.63%
- Potassium: 396 mg 11.31%
- Magnesium: 0 mg 0%
- Iron: 1 mg 5.5%
- Zinc: 0 mg 0%
- Total Carbohydrate: 22 g %
- Dietary Fiber: 1 g 5.31%
- Sugar: 17 g
- Protein: 9 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 0 g
- Vitamin A 2.89%
- Vitamin C 0.68%
- Vitamin D 0.43%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges
- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs2
- Exchange - Starch0
- Exchange - Vegetables0
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info
- MyPlate - Grain Total0 oz-eq
- MyPlate - Vegetable Total0 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total2 oz-eq
