Pumpkin Soup
Canned pumpkin tastes good and is easy to use. The blend of ingredients in this soup gives it a hint of sweetness.
- 6 Servings
- $3.00 - $5.99
Pumpkin Soup
Canned pumpkin tastes good and is easy to use. The blend of ingredients in this soup gives it a hint of sweetness.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 3 cups water
- 1/4 pound beef round roast, thawed, sliced thinly
- 2 cans low-sodium pumpkin
- 2 tablespoons maple syrup
- 1/4 teaspoon black pepper
- 1/2 teaspoon cinnamon
- 1/4 cup onions, diced
Steps
1
In a medium-sized 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.
6
Tip for cooking beef roast: The recommended safe minimum internal temperature for beef roast is 145 °F, as measured with a food thermometer.
7
See how to make this
Ingredients
Serving Size: 1 cup
| 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 |
Source:
- A Harvest of Recipes with USDA Foods
- USDA Food Distribution Program on Indian Reservations