FeaturedEasyJamaican Jerk Chicken – Oven-Baked
Chicken marinated in Jamaica's signature spice blend and baked in the oven. No grill needed, lower in fat, and 41 g of protein per serving.
- Total
- 60 min
- Calories
- 340 kcal
- Servings
- 4 servings
Pumpkin Soup
Warming, creamy and healthy: Pumpkin Soup 🎃🥣✨
- Total
- 35 min
- Servings
- 4 servings
- Difficulty
- Easy
- Calories · per serving
- 150 kcal
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
In short
Pumpkin Soup contains 150 calories per serving: 4 g protein, 20 g carbohydrate and 6 g fat. It takes 35 minutes in total and makes 4 servings.
About this recipe
Pumpkin soup is one of the most popular healthy soups of autumn and winter. With its creamy texture, slightly sweet flavor, and nutritious profile, it offers both a light and filling meal. Rich in fiber and vitamins, it supports the immune system, aids digestion, and is diet-friendly due to its low calories.
Method
- 1
Heat olive oil in a pot.
- 2
Add onion and garlic and sauté.
- 3
Add carrot and potato and cook a few minutes.
- 4
Add pumpkin and stir.
- 5
Pour in broth (or water) and bring to a boil.
- 6
Cook about 20 minutes until vegetables are soft.
- 7
Blend until smooth.
- 8
Add milk for creaminess and stir.
- 9
Season with spices.
- 10
Serve hot.
Tips
- For a thicker texture increase potato amount.
- Garnish with croutons or pumpkin seeds.
- For a vegan version use plant-based milk.
Language
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