Recipes

Healthy Vegetarian Soups Recipes

Autism Diet- Soups

Asparagus and white pumpkin soup

Asparagus and white pumpkin soup

Heart healthy high fiber delicious soup

  •  Total Time: 15-20 minutes
  •  Serves: 3

Ingredients:

  • 1/2 cup chopped asparagus
  • 1 cup cooked white pumpkin flesh
  • 3 cup water / vegetable stock
  • 1/2 cup chopped onion
  • 2 tsp sesame seed oil
  • 1/2 cup cow milk
  • 1/2 cup sunflower seeds
  • 2-3 curry leaves
  • 1/2 tsp garlic ginger paste
  • 1/2 tsp black pepper powder
  • Salt to taste

Procedure:

  • Heat 1 tsp oil in a deep pan, add onions and saute till they turn pink.
  • Add the white pumpkin flesh and water or vegetable stock and bring it to boil.
  • Add asparagus and cook for 10 minutes.
  • Let it cool and blend the mixture.
  • Heat remaining 1 tsp oil in the pan add the sunflower seeds, curry leaves, ginger garlic paste, salt and black pepper. Roast in over a minute, stirring continuously till the seeds are golden brown in color.
  • Add the blended mixture to the pan and simmer for few minutes.
  • Serve hot.

Tentative Nutrition content per serving

  • Calories: 184.2
  • Carbs: 12.4 gm
  • Total Fat: 10.2 gm
  • Saturated fat: 0.6
  • Poly Unsaturated fat: 8 gm
  • Mono Unsaturated fat: 1.6 gm
  • Proteins: 5.6 gm
  • Sodium: 1720 mg
  • Cholesterol: 0gm
  • Sugar: 1.4 gm
  • Fiber: 4.2 gm