Pumpkin Puree Soup

Serving Size:  1

Time of Preparation:  60 minutes

 

Ingredients:

1. Pumpkin Chopped 100 g
2. Cloves garlic 4
3. Spring fresh rosemary 1 stalk
4. Olive oil 5 g
5. Onion chopped 10 g
6. Carrot chopped 10 g
7. Leek Chopped 10 g
8. Low fat cream 1/2 cup
9. Salt to taste
10. Black pepper to taste

 

Method:

1. Marinade pumpkin with olive oil, garlic, onion, carrot, leek, rosemary, salt and pepper and cover with a silver foil
2. Keep it for 15-20 min and bake in an oven on low temperature until vegetables are tender. Keep aside and cool, make a fine paste in a blender.
3. Put this in a stock pot, add vegetable stock to make it into a pouring consistency, boil it and add low-fat cream, adjust seasoning and serve with herbed whole wheat crouton.

 

Nutrition Value: 

Energy: 132.8 Kcal

Protein: 3.47 g

Carbohydrates: 11.72 g

Fat:  8.93 g

Fiber:  0.68 g

 

Grated Carrot Salad

Serving Size:  1

Time of Preparation:  10 minutes

Ingredients:

1. Peeled Carrot 100 g
2. Dijon mustard 10 g
3. Freshly squeezed lemon juice 10 ml
4. Salt to taste
5. Black Pepper to taste
6. Fresh Parsley 10 g

Method:

1. Grate the carrots in a food processor. Set aside.
2. In a salad bowl, combine the dijon mustard, lemon juice, salt and pepper.
3. Add the carrots, fresh parsley and toss well.
4. Taste and adjust seasoning if necessary.
5. Cover and refrigerate until ready to serve.

 

Nutrition Value: 

Energy:  198.7 Kcal

Protein:  1.4 g

Carbohydrates:  27.2 g

Fat:  10.4 g

Fiber:  2.8 g