Roast Pumpkin, Sweet Potato, and Garlic Soup
1 serving of roast pumpkin, sweet potato, and garlic soup contains 106 Calories. The macronutrient breakdown is 48% carbs, 45% fat, and 7% protein. This is a good source of potassium (9% of your Daily Value) and vitamin a (55% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 15 minutes
- Cook Time
- 75 minutes
Ingredients
Directions
- Preheat oven to 400 degrees F.
- Place pumpkin and sweet potato on a lined baking tray and bake for 40 minutes. Add garlic and shallots for more 20 minutes.
- Let vegetables cool enough so you can peel skin off and chop.
- Heat olive oil in a large stock pot over medium heat.
- Add vegetables and stock and bring to the boil. Reduce heat and simmer until vegetables are really soft.
- Use a hand blender to blitz the soup to a smooth consistency (or transfer to a regular blender, in parts).
- Stir through sour cream. Add salt and pepper, to taste. Garnish soup with chives before serving.
Nutrition Facts
For 1 serving of roast pumpkin, sweet potato, and garlic soup (292g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 106 | |
| Fats | 6g | 8% |
| Saturated fats | 3g | 16% |
| Trans fats | 0g | |
| Cholesterol | 8mg | 3% |
| Sodium | 539mg | 23% |
| Carbs | 15g | 5% |
| Net carbs | 13g | |
| Fiber | 2g | 5% |
| Sugar | 4g | |
| Protein | 2g | |
| Calcium | 54mg | 5% |
| Iron | 1mg | 12% |
| Potassium | 407mg | 9% |
| Vitamin D | 0μg | 0.2% |
| Vitamins and Minerals | ||
| Alpha carotene | 2913μg | |
| Beta carotene | 4109μg | |
| Caffeine | 0mg | |
| Choline | 15mg | 3% |
| Copper | 0.1mg | 13% |
| Fluoride | 0μg | |
| Folate (B9) | 22μg | 5% |
| Lycopene | 0μg | |
| Magnesium | 20mg | 5% |
| Manganese | 0.2mg | 10% |
| Niacin | 1mg | 4% |
| Pantothenic acid | 1mg | 11% |
| Phosphorus | 75mg | 11% |
| Retinol | 20μg | |
| Riboflavin (B2) | 0.1mg | 9% |
| Selenium | 1μg | 2% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 5% |
| Vitamin A IU | 9343IU | |
| Vitamin A | 496μg | 55% |
| Vitamin B12 | 0.1μg | 2% |
| Vitamin B6 | 0.2mg | 16% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 2IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 1mg | 8% |
| Vitamin K | 4μg | 3% |
| Zinc | 0.5mg | 4% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 1g | |
| Glucose | 2g | |
| Fructose | 0.1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 3g | |
| Fats | ||
| Saturated fats | 3g | 16% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 0.3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.1g | |
| Arginine | 0.1g | |
| Aspartic acid | 0.3g | |
| Cystine | 0g | |
| Glutamic acid | 0.4g | |
| Glycine | 0.1g | |
| Histidine | 0g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.1g | |
| Leucine | 0.1g | |
| Lysine | 0.1g | |
| Methionine | 0g | |
| Phenylalanine | 0.1g | |
| Proline | 0.1g | |
| Serine | 0.1g | |
| Threonine | 0.1g | |
| Tryptophan | 0g | |
| Tyrosine | 0.1g | |
| Valine | 0.1g | |
