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Pumpkin Soup

Pumpkin Soup

0 Ratings
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Recipe Image
Pumpkin Soup
Makes: 6 Servings
Total Cost: $$$$

Canned pumpkin tastes good and is easy to use. The blend of ingredients in this soup gives it a hint of sweetness.

Ingredients

  • 3 cups water
  • 1/4 pound beef round roast, thawed, sliced thinly
  • 2 cans low-sodium pumpkin (about 30 ounces)
  • 2 tablespoons maple syrup (or 2 tablespoons brown sugar)
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon cinnamon (optional)
  • 1/4 cup onions, diced

Directions

  1. In a medium-size pot, bring water to a boil.
  2. Add beef roast to boiling water. Boil for 5 to 10 minutes.
  3. Add pumpkin, maple syrup, and pepper to pot. If using cinnamon, add that too. Mix well.
  4. Lower heat and cook for about 10 minutes.
  5. Put 2 teaspoons of onion on top of each bowl of soup. Serve hot.

Notes

Tip for cooking beef roast: The recommended safe minimum internal temperature for beef roast is 145 degrees F, as measured with a food thermometer.

See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.

Source:

A Harvest of Recipes with USDA Foods

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 133
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 14 mg
Sodium 18 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 4 g
Protein 8 g
Vitamin D 0 mcg
Calcium 52 mg
Iron 2 mg
Potassium 345 mg
N/A - data is not available
Nutrients Amount
Total Calories 133
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 14 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 9 g
Added Sugars included 4 g
Protein 8 g
Minerals
Calcium 52 mg
Potassium 345 mg
Sodium 18 mg
Copper 177 mcg
Iron 2 mg
Magnesium 38 mg
Phosphorus 73 mg
Selenium 4 mcg
Zinc 1 mg
Vitamins
Vitamin A 1102 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0.2 mg
Vitamin C 6 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 23 mcg
Folate 19 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 27 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 1/2 ounces
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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025