Apple, Ginger, and Pumpkin Soup

8 45 103
Ingredients Minutes Calories
Prep Cook Servings
10 min 35 min 6
Apple, Ginger, and Pumpkin Soup
Health Highlights
A fresh and warming soup for a cool autumn day.

Ingredients


1 tbsp Coconut oil
1 medium Apple (chopped)
1 medium Yellow onion (diced)
1 tbsp minced Ginger root
2 cup Potato (chopped)
2 cup Pumpkin, canned (puree)
5 cup Vegetable stock/broth
1 tsp Sea salt, fine

Instructions


  1. Place a large pot on the stovetop over medium heat.  Melt coconut oil, then add the apple, onion, ginger, potato, canned pumpkin, and vegetable stock. Stir to combine.
  2. Bring contents to a boil, then allow to simmer until all of the vegetables are soft, about 30 minutes.
  3. Use an immersion (hand) blender to blend all ingredients into a creamy smooth soup. You can also place contents into a blender or food processor and pulse until smooth.
  4.  Add salt to taste.
     

Notes:

Option to garnish with a drizzle of cream, coconut milk, or non-dairy creamer, and a sprinkle of pumpkin seeds!

Apples are high in vitamin C and a great source of fiber.

Pumpkin is high in potassium, vitamin C, and fiber.


Nutrition Facts

Per Portion

Calories 103
Calories from fat 23.5
Calories from saturated fat 18.4
Total Fat 2.6 g
Saturated Fat 2.0 g
Trans Fat 0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 9.1 g
Cholesterol 0
Sodium 776 mg
Potassium 432 mg
Total Carbohydrate 19.6 g
Dietary Fiber 4.4 g
Sugars 8.5 g
Protein 2.4 g

Dietary servings

Per Portion


Fruit 0.2
Vegetables 2.1

Energy sources


Pygal68%454.21400234186024241.8224770425739523%295.50934400033447171.306297276571979%354.95547246207946110.8998564781109368%23%9%CarbohydratesFatProtein

Meal Type(s)





?
Help