vegan pumpkin red quinoa & sweet potato soup w/ hemp nut kale pesto
vegan pumpkin red quinoa & sweet potato soup w/ hemp nut kale pesto
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  • prep: 15 min
  • cook: 20 min
  • total: 35 min
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  • servings:
  • Summary

    A pumpkin soup with a red quinoa & sweet potato twist topped with a hemp kale pesto.

    Ingredients

    • 1 medium/large sweet onion
    • 1 TBS. olive oil | or 1/4 c. water
    • 1, 15 oz. can pumpkin (about 1 3/4 c.)
    • 4 c. water
    • 2 TBS. no-salt seasoning (like Mrs. Dash original)
    • 1 TBS. nutritional yeast
    • 1 TBS. chopped fresh parsley | or 1/2 TBS. dried
    • 2 tsp. sweetener of choice
    • 1/2 tsp. onion powder
    • 1/2 tsp. sage
    • 1/8 tsp. cayenne pepper (or more, if you want some heat)
    • 2 sweet potatoes, peeled & cubed
    • 1/2 c. uncooked red quinoa | regular quinoa works too
    • 4 c. washed, chopped kale
    • 1/2 c. hemp nut seeds
    • 1/4 c. olive oil
    • 2 cloves garlic
    • juice of 1/2 lemon (about 1 1/2-2 TBS.)
    • 1/2 tsp. salt
    • fresh cracked black pepper

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 254 % Daily Value *
    • Total Fat: 12 g 18.44%
    • Saturated Fat: 1 g 6.98%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 269 mg 11.2%
    • Calcium: 172 mg 17.15%
    • Potassium: 552 mg 15.78%
    • Magnesium: 0 mg 0%
    • Iron: 7 mg 38.19%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 32 g %
    • Dietary Fiber: 6 g 23.01%
    • Sugar: 8 g
    • Protein: 7 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 210.31%
    • Vitamin C 24.55%
    • Vitamin D 0%
    • * 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 Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables1
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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