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Pumpkin Brown Rice and Sausage Soup

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Nuts Free Diet

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Pumpkin Brown Rice and Sausage Soup


                                                                                                                                                  Photo credit: G. Drakopoulos

  • Add 1 liter of stock and half of the onions. Simmer over medium to low heat.
  • After boiling for a few minutes, add the rice. Cook until the rice soaks up all of the liquid, stirring occasionally. Transfer to a bowl and set aside.
  • In the same pot, sauté the sausages for 3 minutes. Add the remaining onions and continue to sauté for another 2-3 minutes. Add some olive oil, if needed.
  • Add the pumpkin puree and corn. Mix with the sausages and add the remaining stock.
  • Season with salt and pepper, lightly.
  • Simmer for 20 minutes.
  • Add the rice and continue to cook for another 10 minutes.
  • Remove from heat, add the cream and season to taste.
  • Garnish with parsley.
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Nutrition information per portion

Calories (kcal)
17 %


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.

Total Fat (g)
27 %

Fatty Acids

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.

Saturated Fat (g)
45 %

Saturated 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.

Total Carbs (g)
12 %


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.

Sugars (g)
9 %


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.

Protein (g)
22 %


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.

Fibre (g)
17 %


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.

Sodium (g)
22 %


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.

*To calculate nutritional table data, we use software by Nutritics logo

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