• low fat 0.64g 0.64%
  • low sat fat 0.42g 0.42%
  • med salt 149.59mg 0.15%
  • low sugar 3.26g 3.26%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Heat butter or oil in saucepan.
  2. Add onion, cover and cook over a gentle heat for about 5 minutes, stirring occasionally.
  3. Add rosemary, orange peel and pumpkin to onion and toss together for 2 to 3 minutes.
  4. Add stock and juice, bring to the boil, cover and simmer for about 15 minutes, or until pumpkin is tender. Remove fresh rosemary.
  5. Purée soup until smooth and reheat until almost boiling. (Remove soup from stovetop to stir, or it may 'erupt' and burn your hand).
  6. Serve topped with a dollop of low-fat yoghurt and chives or parsley.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
587.58g
100.00g
Energy (kJ)
853.47kJ
145.25kJ
Protein (g)
13.61g
2.32g
Total fat (g)
3.78g
0.64g
- Saturated fat (g)
2.44g
0.42g
- Polyunsaturated fat (g)
0.05g
0.01g
- Monounsaturated fat (g)
0.92g
0.16g
Cholesterol (mg)
7.70mg
1.31mg
Carbohydrate-available (g)
26.72g
4.55g
CarbohydrateSE (g)
25.97g
4.42g
- Sugars (g)
19.17g
3.26g
Water (g)
347.79g
59.19g
Dietary fibre (g)
4.36g
0.74g
Thiamin (mg)
0.19mg
0.03mg
Riboflavin (mg)
0.32mg
0.05mg
Niacin (mg)
2.70mg
0.46mg
Niacin equivalents (mg)
5.23mg
0.89mg
Vitamin C (mg)
66.75mg
11.36mg
Total folate (ug)
98.85ug
16.82ug
Total vitamin A equivalents (ug)
1662.60ug
282.96ug
Retinol (ug)
25.54ug
4.35ug
Beta carotene equivalents (ug)
9723.70ug
1654.88ug
Sodium (mg)
878.95mg
149.59mg
Potassium (mg)
1236.56mg
210.45mg
Magnesium (mg)
46.76mg
7.96mg
Calcium (mg)
129.18mg
21.99mg
Phosphorus (mg)
188.31mg
32.05mg
Iron (mg)
1.79mg
0.30mg
Zinc (mg)
0.83mg
0.14mg

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This page has been produced in consultation with and approved by: Gut Foundation Research Institute

Last updated:

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