Dukan Diet Pumpkin Soup
Warm your soul with this creamy and guilt-free Dukan Diet Pumpkin Soup, a nourishing dish that's perfect for those seeking a healthy, low-fat meal. Featuring tender pumpkin cubes simmered in fat-free broth, aromatics like garlic and onion, and a silky finish with skim milk, this soup is both hearty and diet-friendly. A hint of nutmeg and black pepper adds a cozy spice, while fresh parsley brings a pop of color and freshness to every bowl. Ready in just 35 minutes, this velvety soup is ideal for a quick dinner or a satisfying starter, aligning perfectly with the Dukan Diet principles. Embrace this flavorful, low-calorie comfort food for a warming treat that's as delicious as it is wholesome!
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Recipe Information
Ingredients
- 500 grams pumpkin (peeled and cubed)
- 1 medium onion (chopped)
- 2 pieces garlic cloves (minced)
- 750 ml fat-free chicken or vegetable broth
- 100 ml skim milk
- 0.5 teaspoon ground nutmeg
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt (optional)
- 2 tablespoons fresh parsley (for garnish)
Instructions
Peel the pumpkin, remove the seeds, and chop it into small cubes.
In a large pot, sauté the chopped onion and minced garlic over medium heat with a splash of water if necessary, until fragrant and softened, about 3-4 minutes.
Add the cubed pumpkin to the pot and stir to combine with the onions and garlic.
Pour in the fat-free chicken or vegetable broth and bring the mixture to a boil.
Reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the pumpkin is tender enough to be easily pierced with a fork.
Remove the pot from heat and let it cool slightly before blending.
Using an immersion blender or a stand blender, blend the soup until smooth and creamy. Be cautious of the hot liquid while blending.
Return the blended soup to the pot and stir in the skim milk, nutmeg, black pepper, and salt (if desired). Heat gently over low heat until warmed through.
Taste and adjust seasoning as needed.
Serve the soup hot, garnished with fresh parsley for a touch of color and flavor.
Nutrition Facts
Calories |
276 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.1 g | 1% | |
| Saturated Fat | 0.5 g | 2% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 3 mg | 1% | |
| Sodium | 3344 mg | 145% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 6.8 g | 24% | |
| Total Sugars | 25.6 g | ||
| Protein | 15.5 g | 31% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 307 mg | 24% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 2074 mg | 44% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
