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Harvest Time Pumpkin Soup

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Harvest Time Pumpkin Soup recipe













Trans-fat Free, Good source of fiber


1 small pumpkin
cleaned out
2 each potatoes
2 each carrots
1 each onions
2 cloves garlic
4 tablespoons cream
2 tablespoons butter
2 tablespoons soy sauce, tamari


Cut pumpkin, potatoes and carrots into pieces and steam until tender.

Remove peel from pumpkin.

Save steaming water. Sauté onion and garlic in a little olive oil until transparent.

Purée onion, garlic and vegetables in a food processor, adding reserved water.

Return the purée to a saucepan and add spices, salt and pepper, cream, butter and soy sauce.

If soup is too thick, thin with a little water, milk or chicken stock.

Heat but do not boil.

Garnish with a dollop of sour cream and chives.


* not incl. in nutrient facts

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Nutrition Facts

Serving Size 176g (6.2 oz)
Amount per Serving
Calories 20539% of calories from fat
 % Daily Value *
Total Fat 9g 14%
Saturated Fat 6g 28%
Trans Fat 0g
Cholesterol 25mg 8%
Sodium 527mg 22%
Total Carbohydrate 10g 10%
Dietary Fiber 5g 19%
Sugars g
Protein 8g
Vitamin A 299% Vitamin C 24%
Calcium 6% Iron 8%
* based on a 2,000 calorie diet How is this calculated?


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