Low-Fat Spicy Pumpkin Soup

1. Preheat oven to 350°F

2. Roast pumpkin and squash on a cookie sheet until soft and they have some color - around 30 minutes.

3. In a large pot, saute onions and garlic in a little chicken stock until translucent.

4. Add remaining chicken stock, pumpkin, squash, coconut milk, and spices.

5. Simmer for 20 minutes.

6. Blend (I use a hand blender) until smooth. Add more chicken stock if you wish a have a thinner soup.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	107.0993 g
Protein	40.9397 g
Carbohydrates	132.2071 g
Energy	1561.5953 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2157 g
Water	1793.9242 g
Aspartic acid	1.6382 g
Calcium, Ca	381.1808 mg
Lutein + zeaxanthin	1758.352 g
Fiber, total dietary	21.4872 g
Carotene, beta	22770.4369 g
Niacin	24.5866 mg
Vitamin A, RAE	2917.2103 g
Arginine	1.9753 g
Riboflavin	1.0814 mg
Fatty acids, total saturated 20:1	0.0395 g
Glutamic acid	3.4997 g
Sodium, Na	1459.1671 mg
Fatty acids, total saturated 16:1 undifferentiated	0.863 g
Total lipid (fat)	107.0993 g
Manganese, Mn	5.0693 mg
Fructose	6.5546 g
Proline	0.5897 g
Fatty acids, total saturated 16:0	10.6317 g
Fatty acids, total saturated 8:0	6.6281 g
Sucrose	2.5819 g
Choline, total	141.4576 mg
Sugars, total	48.4006 g
Serine	0.7298 g
Fatty acids, total saturated 10:0	5.2669 g
Fatty acids, total saturated 18:0	5.4569 g
Vitamin B-6	1.6814 mg
Selenium, Se	49.2886 g
Ash	14.1183 g
Fatty acids, total saturated 18:1 undifferentiated	8.8669 g
Pantothenic acid	3.0832 mg
Phenylalanine	0.7144 g
Copper, Cu	2.1213 mg
Betaine	0.16 mg
Thiamin	1.0298 mg
Retinol	9.6 g
Methionine	0.2411 g
Iron, Fe	13.4559 mg
Carbohydrate, by difference	132.2071 g
Phosphorus, P	908.5689 mg
Folate, total	282.9855 g
Alanine	0.721 g
Cholesterol	28.8 mg
Valine	0.8209 g
Fatty acids, total saturated 18:2 undifferentiated	3.1158 g
Glycine	0.6677 g
Carotene, alpha	8441.5249 g
Glucose (dextrose)	7.6426 g
Fatty acids, total saturated 14:0	16.6647 g
Zinc, Zn	5.4106 mg
Isoleucine	0.5925 g
Fatty acids, total saturated 12:0	41.9767 g
Fatty acids, total polyunsaturated	3.3315 g
Leucine	1.0266 g
Tocotrienol, alpha	0.064 mg
Vitamin A, IU	58130.6738 IU
Folate, DFE	282.9855 g
Tryptophan	0.207 g
Vitamin C, total ascorbic acid	130.8074 mg
Phytosterols	42.6829 mg
Fatty acids, total saturated 6:0	0.5398 g
Tyrosine	0.5071 g
Vitamin K (phylloquinone)	9.2508 g
Fatty acids, total saturated	87.2236 g
Histidine	0.3376 g
Fatty acids, total monounsaturated	9.8186 g
Threonine	0.5327 g
Folate, food	282.9855 g
Cryptoxanthin, beta	15744.2099 g
Vitamin E (alpha-tocopherol)	8.6941 mg
Magnesium, Mg	373.9435 mg
Lysine	0.6937 g
Potassium, K	4297.1588 mg
Cystine	0.2293 g
Fluoride, F	1.76 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Coconut milk	14 ounces	912.8537	21.9879	94.6193
Pumpkin	1	30.16	7.54	0.116
Onion	1	64	14.944	0.16
Lemongrass	2 tablespoons	0	0	0
Cardamom	0.25 teaspoon	1.555	0.3424	0.0335
Coriander	0.25 teaspoon	1.341	0.2475	0.08
Garlic Clove	5	0	0	0
cumin	0.25 teaspoon	1.9688	0.2323	0.1169
chicken stock	4 cups	345.6	33.888	11.52
butternut squash	1 lb	204.1168	53.025	0.4536
chili paste	3 tablespoons	0	0	0