Name: Spicy Pumpkin Cream Soup
Cook time: 44 min
Total time: 44 min
Yield: 1 dish
Ingredients: Water; Pumpkin; Leek; Coconut milk (unsweetened); Ghee; Cinnamon; Ground ginger; Cumin; Dried peppermint; Chile

Allowed on diets
Diet	Status
Keto
Paleo
Mediterranean
Anticandidal (ACD)
FODMAP
AIP
DASH
GAPS
Low Lectin Diet
Low Histamine Diet
Gluten-free Casein-free (GFCF)
Specific Carbohydrate Diet (SCD)
Ketogenic Therapeutic
Low Oxalate Diet
MIND
FMD

645

Servings: 6 (1 serving ≈ 504 gram)

Digestion time: 3 hour

Chop the leek (200 g) and sauté it in ghee (100 g). Peel and cut the pumpkin (1000 g) into small pieces, then add it to the leek.

Add some of the water (1500 g), dried peppermint (3 g), ground ginger (5 g), chile (2 g), cinnamon (8 g), and cumin (4 g). Leave 1 g of the mint for serving. Cover and boil gently until tender.

Add the reserved mint, blend the soup, add boiled water for the desired consistency, and stir in coconut milk (200 g). Mix.

Published: 14.09.2026

Author:

Roman Klymenko

15 years on low-carb nutrition

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Include ingredient	Ingredient	Qty, g
Include ingredient: Water	Water	Ingredient quantity for Water in ml
Include ingredient: Pumpkin	Pumpkin	Ingredient quantity for Pumpkin in g
Include ingredient: Leek	Leek	Ingredient quantity for Leek in g
Include ingredient: Coconut milk (unsweetened)	Coconut milk (unsweetened)	Ingredient quantity for Coconut milk (unsweetened) in ml
Include ingredient: Ghee	Ghee	Ingredient quantity for Ghee in g
Include ingredient: Cinnamon	Cinnamon	Ingredient quantity for Cinnamon in g
Include ingredient: Ground ginger	Ground ginger	Ingredient quantity for Ground ginger in g
Include ingredient: Cumin	Cumin	Ingredient quantity for Cumin in g
Include ingredient: Dried peppermint	Dried peppermint	Ingredient quantity for Dried peppermint in g
Include ingredient: Chile	Chile	Ingredient quantity for Chile in g

	Product release:	3 022
	Maintain proportions	Restore to default
		Portion size for nutrient recalculation
Add a dish to the menu

44
	Slice	10
	Fry	10
	To boil	20
	Blend with a blender	2
	Mix	1
		1

Proteins	0.7
Fats	5
Plaid	0.7
Net carbohydrates	3.1
Fructose	0.2
Calories	59 kcal
Indexes
Glycemic index	28.5
Glycemic load	0.5
Insulin index, II	26.5
Disease inflammatory index, DII	-0.23
Antioxidant, ORAC	1 069

Weight loss	Detention	Set
6%	4%	4%
972	1350	1620

Nutrient	% of RDA
A	263330581515
C	5651711

	Ideal: 5% Carbohydrates 20% Proteins 75% Fats Plaid
Recommendations (3)
Reduce the amount carbohydrates Add more proteins Add more fats

Nutrient	% of RDA
Fructose	??????
Proanthocyanidins	21214242117
Iron	943751
Lutein	77711?2
Manganese	6871063

Nutrient	% of RDA
Cholesterol	363636142?71
Palmitic acid (Saturated)	18181828?36
Stearic acid (Saturated)	9111115?22
Lauric acid	88101786
Oleic acid	5669?7

Spicy Pumpkin Cream Soup

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