Dukan Diet Pumpkin Soup
Warm your soul with this creamy and guilt-free Dukan Diet Pumpkin Soup, a nourishing dish that's perfect for those seeking a healthy, low-fat meal. Featuring tender pumpkin cubes simmered in fat-free broth, aromatics like garlic and onion, and a silky finish with skim milk, this soup is both hearty and diet-friendly. A hint of nutmeg and black pepper adds a cozy spice, while fresh parsley brings a pop of color and freshness to every bowl. Ready in just 35 minutes, this velvety soup is ideal for a quick dinner or a satisfying starter, aligning perfectly with the Dukan Diet principles. Embrace this flavorful, low-calorie comfort food for a warming treat that's as delicious as it is wholesome!
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Ingredients
- 500 grams pumpkin (peeled and cubed)
- 1 medium onion (chopped)
- 2 pieces garlic cloves (minced)
- 750 ml fat-free chicken or vegetable broth
- 100 ml skim milk
- 0.5 teaspoon ground nutmeg
- 0.25 teaspoon ground black pepper
- 0.25 teaspoon salt (optional)
- 2 tablespoons fresh parsley (for garnish)
Directions
Step 1
Peel the pumpkin, remove the seeds, and chop it into small cubes.
Step 2
In a large pot, sauté the chopped onion and minced garlic over medium heat with a splash of water if necessary, until fragrant and softened, about 3-4 minutes.
Step 3
Add the cubed pumpkin to the pot and stir to combine with the onions and garlic.
Step 4
Pour in the fat-free chicken or vegetable broth and bring the mixture to a boil.
Step 5
Reduce the heat to low, cover the pot, and simmer for 20 minutes, or until the pumpkin is tender enough to be easily pierced with a fork.
Step 6
Remove the pot from heat and let it cool slightly before blending.
Step 7
Using an immersion blender or a stand blender, blend the soup until smooth and creamy. Be cautious of the hot liquid while blending.
Step 8
Return the blended soup to the pot and stir in the skim milk, nutmeg, black pepper, and salt (if desired). Heat gently over low heat until warmed through.
Step 9
Taste and adjust seasoning as needed.
Step 10
Serve the soup hot, garnished with fresh parsley for a touch of color and flavor.
Nutrition Facts
| Serving size | (1486.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 273.5 |
| Total Fat 1.1g | 0% |
| Saturated Fat 0.6g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 3.1mg | 0% |
| Sodium 3332.4mg | 0% |
| Total Carbohydrate 54.5g | 0% |
| Dietary Fiber 5.1g | 0% |
| Total Sugars 25.5g | |
| Protein 15.1g | 0% |
| Vitamin D 45.4IU | 0% |
| Calcium 318.7mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 2238.8mg | 0% |
Source of Calories