Light Pumpkin Soups: 3 Recipes
These light pumpkin soup recipes are very easy to make and should be included in any diet.
In addition to being healthy, squash is flavorful and complete. From flower to seed, its high nutritional properties make it indispensable for family nutrition.
Try to recreate these recipes for light and delicious pumpkin soups.
Fiber, potassium, minerals
These light pumpkin soups are a source of protein, carbohydrates, fiber, sodium, potassium and other minerals for your body.
For breakfast, lunch and dinner, cold or hot, these delicious recipes are the key to maintaining a balanced diet rich in vitamins.
In addition to the previously mentioned benefits, light pumpkin soup is an excellent element for any diet and perfect if you play sports.
The low calorie content helps maintain your ideal weight.
Below we show you the steps to prepare light, quick, easy, tasty and, above all, very nutritious pumpkin soups.
Light pumpkin soup recipes:
Light pumpkin soup with parsley
Ingredients
- 750 g of pumpkin
- ½ onion
- 4 medium carrots (80 g)
- ½ leek (30 g)
- 1.5 liters of water or vegetable broth
- Light and creamy fresh cheese
- pepper
- salt
- Parsley
Preparation
- In a large, deep pot, boil the water or broth with a pinch of salt.
- Add the pumpkin, carrots, leek and onion that you have previously washed and cut into small pieces.
- Cook the vegetables for at least half an hour or until softened. Set aside.
- Add salt and pepper to taste.
- When the vegetables have cooled, add some light cream cheese and mix until you get a light, lump-free consistency.
- Add salt and pepper to your liking.
- Serve with toasted bread croutons and sprinkle with parsley as required.
Velvety light pumpkin soup
Ingredients
- 750 grams of pumpkin
- 1 courgette
- 4 medium-sized carrots (80 g)
- 1 leek (60 g)
- 500 ml of water or vegetable broth
- 2 tablespoons of light creamy non-fat cream cheese (40 g)
- black pepper
- 2 boiled eggs
- salt
- Rosemary
Preparation
- In a saucepan, boil the water or the vegetable broth.
- Cut the pumpkin in half and peel it.
- Wash it and cut it into small squares.
- Cut the carrot, onion, peeled courgette and leek into small pieces.
- When the water starts to boil, add the vegetables. Season to your liking.
- Cook for 30 minutes or until the squash has softened. Leave to cool and add the boiled eggs.
- If you put the mixture in the blender and add the fresh cheese, the result must be a very light and homogeneous cream.
- It can be served cold or hot.
- Add pieces of toasted bread, pepper and rosemary to your liking.
Cream of pumpkin soup with toasted seeds
Ingredients
- 750 grams of pumpkin with seeds
- 1 onion
- ½ leek
- 2 potatoes
- ½ eggplant
- 6 cups of water or vegetable broth (1.5 liters)
- 2 tablespoons of light creamy non-fat cream cheese (40 g)
- A pinch of salt and pepper
- Olive oil
Preparation
- Remove the seeds from the pumpkin, toast them and set aside.
- Peel and cut the squash into medium-sized pieces to make it cook faster.
- Wash well, peel and cut the onion, potatoes and aubergines.
- Put the broth or water with salt in a large saucepan and cook over medium heat until boiling. Add the vegetables.
- We recommend that you use as little water as possible so that all the nutrients of the vegetables are concentrated in the soup.
- Cook over medium heat for 25 minutes or until the vegetables are soft.
- Separately, heat the olive oil in a pan. Fry the leek and the vegetables until both ingredients have changed color.
- Add a pinch of salt.
- When the vegetables have become soft, remove the pot from the heat and let it cool.
- In the blender, combine the cooked vegetables and the sauté. Season to taste.
- Put the mixture to cook on the fire for two or three minutes.
- Add the cream cheese little by little and mix until you get the right consistency.
- Taste to see if the cream needs more salt and pepper.
- Serve the cream on a deep plate and decorate with toasted pumpkin seeds or croutons.
