Advertisement
Home > Recipes > Lunch Recipes > Pumpkin Soup with Spicy Tofu
Pumpkin Soup with Spicy Tofu

Recipe posted on: 3 August 2010

Pumpkin Soup with Spicy Tofu

Recipe information

Serves: 4
Prep time: 30 minutes
Cook time: 50 minutes

Recipe nutrition

Calories: 221
Carbs: 30.7 grams
Protein: 7.1 grams
Fat: 9.8 grams



The soup should keep for about 4-5 days if stored in a covered glass or ceramic container in the refridgerator.

Ingredients

  • 4 slices gluten free, rye or spelt wholegrain bread, crusts removed
  • 2L chicken stock or vegetable stock (to make this recipes vegan)
  • 1kg pumpkin, cut into small cubes
  • 80g firm organic tofu, shaved or coarsely grated
  • 1 onion, chopped
  • 6 cloves garlic, chopped
  • 2 Tbsp fresh coriander leaves
  • Extra virgin, cold pressed olive oil

Method

  1. Cut the bread into 1cm cubes.
  2. Place the bread pieces in an oven tray and bake at 200°C (400°F) for about 10 minutes or until the bread is crisp.
  3. Remove the bread and cool, covered.
  4. Heat the olive oil in a large saucepan and cook the onion over low heat until it is soft and transparent. Add some of the stock if the onion starts to stick to the pan.
  5. Add the rest of the stock, garlic and pumpkin pieces, then simmer, uncovered, for about 40 minutes, or until the pumpkin is very soft.
  6. Remove from the heat and cool a little.
  7. Puree the pumpkin mixture in a food processor until it is smooth (alternatively, a hand blender can be used instead).
  8. Return to the heat and season to taste with salt and pepper.
  9. Add equal portions to 4 bowls and top with the toasted bread croutons, the tofu and coriander leaves.
  10. Drizzle with a little more of the olive oil and serve.

Use only organic non-GMO tofu to make this soup as there are health concerns about genetically modified soy (which tofu is made from).


  Nutrition Information Amount % Daily
Value
Calories 221 11.1%
Calories from fat 38 21.8%
Total fat 9.8 g 14.7%
Saturated fat 1.8 g 8.7%
Cholesterol 0 mg 0%
Sodium 169 mg 8.45%
Carbohydrate 30.7 g 13.6%
Dietary fibre 8.2 g 27.3%
Sugars 11.5 g n/a
Protein 7.1 g 4.7%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.

Comments




Recent recipes
Hommous recipe

Hommous

Hommous is a traditional Middle Eastern / Mediterranean dip which is high in protein and simple delicious...more
Mango and vegetable pasta recipe

Mango vegetable pasta

This healthy pasta is made without any dressing - the juicy mango provides a delicious flavoursome dressing...more
Prawn marinara pasta recipe

Prawn marinara

Prawns cooked in a rich fresh tomato-based sauce with lots of herbs and flavour...more
Featured recipes
Red snapper on quinoa recipe

Red snapper with quinoa

Red snapper is full of heart-healthy omega-3 fatty acids and the quinoa makes this gluen-free...more
Spicy red asparagus with salmon recipe

Spicy asparagus salmon

The asparagus is spiced and served with vegetables, quinoa and salmon pieces. Highly nutritious and tasty...more
Baked apple with glazed orange recipe

Baked apple with glazed orange

A dessert that is as decadent as it is tasty. Low in sugar, high in fibre...more
Popular recipes

Thai sweet chilli chicken salad

High in protein, sweet and savoury, with some heat from the chilli, this recipe is divine...more

Stuffed eggplant

The eggplant is stuffed with minced meat and vegetable and baked for a delicious meal...more

Poached eggs, spinach and mushrooms

Robust breakfast, high in protein, decadent, yet still exceedingly healthy and tasty...more

Most popular website content

Silica - a mineral essential for health

Silica

Silica is a trace mineral, good for the skin, bones and teeth...more
Silica - a mineral essential for health

Labyrinthitis

Labyrinthitis is a disease of the inner ear, causing swelling and pain...more
Silica - a mineral essential for health

Calorie Intake

The recommended daily intake of calories is different for each age group and gender...more