Low Fat Pumpkin and Double Potato Soup in Microwave

Warm up with a bowl of comforting Low Fat Pumpkin and Double Potato Soup, a quick and wholesome recipe made effortlessly in the microwave. This creamy, guilt-free soup combines the earthy sweetness of pumpkin, sweet potato, and potato, blended with a fragrant touch of cumin and paprika for a flavorful depth. Cooked in just 20 minutes, it’s ideal for busy weeknights or a light, nutritious lunch. Prepared with low-sodium vegetable stock, skim milk, and just two sprays of olive oil, this dish is perfect for those seeking a low-fat yet satisfying meal. Garnish with fresh parsley for a burst of color, and enjoy a velvety soup that’s both healthy and indulgent. Perfect for family dinners or meal prep, this recipe offers convenience without compromising on taste!

Nutriscore Rating: 79/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 g Pumpkin
• 250 g Sweet potato
• 250 g Potato
• 750 ml Low-sodium vegetable stock
• 2 cloves Garlic
• 2 sprays Olive oil spray
• 0.5 tsp Ground cumin
• 0.5 tsp Paprika
• 200 ml Skim milk
• 0.5 tsp Salt
• 0.25 tsp Black pepper
• 1 tbsp Fresh parsley (optional, for garnish)

Directions

Step 1

Peel and chop the pumpkin, sweet potato, and potato into small chunks, approximately 1-inch pieces.

Step 2

Finely mince the garlic cloves.

Step 3

In a large, microwave-safe bowl, add the chopped pumpkin, sweet potato, potato, and minced garlic.

Step 4

Lightly spray the vegetables with olive oil (2 sprays). Stir to evenly coat the vegetables.

Step 5

Sprinkle the ground cumin and paprika over the vegetables for added flavor.

Step 6

Pour the low-sodium vegetable stock into the bowl, ensuring the vegetables are mostly submerged.

Step 7

Cover the bowl loosely with microwave-safe plastic wrap or a microwave-safe lid and cook on high power for 12-15 minutes, stirring halfway through. The vegetables should be tender and easily pierced with a fork.

Step 8

Carefully remove the bowl from the microwave and allow it to cool for 2-3 minutes.

Step 9

Using an immersion blender, puree the cooked vegetables and stock directly in the bowl until smooth. Alternatively, transfer the mixture to a blender in batches to puree, then return it to the bowl.

Step 10

Stir in the skim milk and mix well. Season with salt and black pepper to taste.

Step 11

Return the bowl to the microwave and heat on medium power for 3-5 minutes, or until the soup is heated through.

Step 12

Serve the soup hot, garnished with fresh parsley if desired. Enjoy your creamy, low-fat pumpkin and double potato soup!

Nutrition Facts

Serving size	(1980.1g)

Amount per serving	% Daily Value*
Calories	843.5

Total Fat 23.0g	0%
Saturated Fat 6.0g	0%
Polyunsaturated Fat 6.5g
Cholesterol 21.2mg	0%
Sodium 2600.1mg	0%
Total Carbohydrate 145.2g	0%
Dietary Fiber 12.8g	0%
Total Sugars 45.5g
Protein 20.9g	0%

Vitamin D 90.8IU	0%
Calcium 514.4mg	0%
Iron 8.2mg	0%
Potassium 3919.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 23.8%

Protein: 9.6%

Carbs: 66.7%