- 4 tablespoons olive oil (3 tbsps + 1 tbsp)
- 1 onion
- 500 g pumpkin, peeled and seeds removed (400 g + 100 g)
- 400 g sweet potato, peeled
- grated zest and juice from 2 oranges (200 g)
- 2 cloves of garlic
- 1 tablespoon ginger powder
- 2 teaspoons ground cardamom (1 tsp + 1 tsp)
- 850 g water
- 1 vegetable bouillon cube
- 1 flour tortilla, to serve
- 1 tablespoon honey
- chives, for garnish
Pumpkin Orange Soup
Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.
Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.
Gluten Free Diet
Excludes foods containing gluten, such as wheat, barley, rye and their by-products.
Dairy Free Diet
Excludes foods such as milk, yoghurt, cheese and their by-products.
Egg Free Diet
It is usually followed when someone is allergic to this food.
Nuts Free Diet
It is usually followed when someone is allergic to nuts.
Low in Sugars Diet
Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as LS can be made when it contains less than 5 gr of sugars per 100 gr of solid food or 2.5 gr of sugars per 100 ml of liquid food.
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- Place a pot over medium heat and add 3 tablespoons olive oil.
- Chop the onion into slices and sauté for about 5 minutes, until it caramelizes.
- Chop the 400 g of pumpkin and the sweet potato into 2 cm pieces and add them to the pot.
- Sauté for 5 minutes.
- Add the orange zest, orange juice, garlic, ginger, 1 tablespoon cardamom, salt and pepper.
- Add the 850 g of water along with the bouillon cube and lower heat.
- Simmer for 25 minutes, until the vegetables soften, stirring occasionally with a wooden spoon.
- Remove from heat and beat for 3 minutes with an immersion blender until the soup becomes completely smooth and creamy. If it is too thick you can add a little bit of water and stir.
- Preheat oven to 180* C (350*F) Fan.
- Cut the tortilla into 8-10 pieces and place on a baking sheet.
- Sprinkle with 1 teaspoon ground cardamom and bake for 10 minutes, until crunchy.
- When ready, remove from oven and set aside to cool.
- In a pan, add 1 tablespoon olive oil.
- Chop the remaining pumpkin into 1x1 cm pieces and sauté for about 3 minutes, until they soften.
- Add the honey and stir until all of the pieces are nicely caramelized. Remove from heat.
- Serve the soup in bowls. Add the tortillas in the center of the bowl along with the caramelized pumpkin.
- Top with some chopped chives for garnish and serve!
Nutrition information per portion
Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.
Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.
Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.
The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.
Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.
It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.
They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.
A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily
*Based on an adult’s daily reference intake of 2000 kcal.
*The nutritional chart and the symbols refer to the basic recipe and not to the serving suggestions.
*To calculate nutritional table data, we use software by