4
6 ratings

Apple Pumpkin Soup

When the weather starts to get cold, a warm and filling dinner is the comfort you are looking for. This recipe combines...
apple pumpkin soup

Photo Modified: Flickr / Luca Nebuloni / CC BY 4.0

When the weather starts to get cold, a warm and filling dinner is the comfort you are looking for. This recipe combines fresh pumpkin, carrot, onions, and sweet apple to create a healthy paleo-approved dinner to please everyone. 

Ingredients

  • 1 Tablespoon olive oil
  • 1 onion, chopped
  • 1/2 Cup carrots, peel and chopped
  • 1 Cup apples, cut into chunks, peeled, and cored
  • 1/2 Cup celery, chopped
  • 2 garlic cloves
  • 2 Cups vegetable stock
  • 1/2 Cup milk
  • 1 Cup pumpkin purée
  • 1/2 Teaspoon ground cumin
  • 1/2 Teaspoon cinnamon
  • 1/2 Teaspoon nutmeg
  • 1 pinch of cayenne pepper

Directions

Heat the olive oil in a large saucepan over medium high heat.

Add the celery, onions and garlic.  Cook for about 5-6 minutes or until softened.

Add the carrots, apples, pumpkin puréee and vegetable stock.

Add cumin, cayenne pepper, cinnamon, and nutmeg and season with salt and pepper to taste.

Bring soup to a boil, then lower the heat to medium and let it simmer 30 to 40 minutes or until the carrots and apples are soft.

Using a food processer or blender, process or blend in batches to a puréee.  

Put the soup back in to the saucepan and add milk and season again with salt and pepper to taste.  Add a pinch of cinnamon on the top of the soup for garnish.  

Nutritional Facts
Servings4
Calories Per Serving111
Total Fat5g8%
Sugar9gN/A
Saturated1g6%
Cholesterol3mg1%
Protein2g5%
Carbs16g5%
Vitamin A628µg70%
Vitamin B120.1µg2.3%
Vitamin B60.2mg7.5%
Vitamin C8mg14%
Vitamin D0.4µg0.1%
Vitamin E1mg7%
Vitamin K20µg25%
Calcium83mg8%
Fiber4g16%
Folate (food)24µgN/A
Folate equivalent (total)24µg6%
Iron1mg7%
Magnesium29mg7%
Monounsaturated3gN/A
Niacin (B3)0.6mg2.8%
Phosphorus73mg10%
Polyunsaturated0.5gN/A
Potassium344mg10%
Riboflavin (B2)0.1mg7.2%
Sodium57mg2%
Zinc0.4mg2.6%