• low fat 1.92g 1.92%
  • low sat fat 0.39g 0.39%
  • med salt 217.81mg 0.22%
  • low sugar 3.83g 3.83%
*As guideline of daily recommended intake per 100g

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Ingredients:

Cooking method:

  1. Peel and chop pumpkin into pieces.
  2. Heat oil, add leeks, cover and cook over a low heat for 10 minutes.
  3. Add stock, pumpkin and honey. Cover and simmer for 20 minutes or until pumpkin is tender. Puree.
  4. Reheat and season with black pepper and pumpkin seeds.
  5. Serve with a dollop of natural yoghurt and crusty bread.

Nutritional information:

Average quantity per Serving
Average quantity per 100g
Weight (g)
398.85g
100.00g
Energy (kJ)
846.44kJ
212.22kJ
Protein (g)
12.34g
3.09g
Total fat (g)
7.67g
1.92g
- Saturated fat (g)
1.56g
0.39g
- Polyunsaturated fat (g)
1.88g
0.47g
- Monounsaturated fat (g)
2.90g
0.73g
Cholesterol (mg)
2.08mg
0.52mg
Carbohydrate-available (g)
19.38g
4.86g
CarbohydrateSE (g)
18.63g
4.67g
- Sugars (g)
15.28g
3.83g
Water (g)
169.96g
42.61g
Dietary fibre (g)
3.89g
0.97g
Thiamin (mg)
0.11mg
0.03mg
Riboflavin (mg)
0.23mg
0.06mg
Niacin (mg)
1.36mg
0.34mg
Niacin equivalents (mg)
3.77mg
0.94mg
Vitamin C (mg)
34.10mg
8.55mg
Total folate (ug)
71.08ug
17.82ug
Total vitamin A equivalents (ug)
669.18ug
167.78ug
Retinol (ug)
3.33ug
0.83ug
Beta carotene equivalents (ug)
3955.93ug
991.83ug
Sodium (mg)
868.74mg
217.81mg
Potassium (mg)
678.47mg
170.11mg
Magnesium (mg)
49.97mg
12.53mg
Calcium (mg)
89.17mg
22.36mg
Phosphorus (mg)
181.75mg
45.57mg
Iron (mg)
1.88mg
0.47mg
Zinc (mg)
1.28mg
0.32mg

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This page has been produced in consultation with and approved by: Heart Foundation

Last updated:

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