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Ingredients

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Cod and Pumpkin Soup

Cod and Pumpkin Soup

with Potatoes
50 min.
Time:
307
calories
Calories:
Ingredientsfor  
Ingredients
22 ozs Pumpkin
24 ozs waxy potatoes
1 stalk Leeks
1 Fennel bulb
1 garlic clove
2 Tbsps olive oil
1 tsp Mustard seed
17 ozs Vegetable broth
18 ozs Cod
salt
1 lemon
peppers
1 generous pinch ground cloves
How healthy are the main ingredients?
potatoPumpkinLeekolive oilFennel bulbgarlic clove
Preparation
1.
Cod and Pumpkin Soup preparation step 1

Rinse pumpkin, cut in half, peel, and remove the seeds and fibrous pulp.

2.
Cod and Pumpkin Soup preparation step 2

Cut the pumpkin flesh into 3/4 inch cubes.

3.
Cod and Pumpkin Soup preparation step 3

Rinse potatoes, peel and cut into approximately 3/4 inch cubes.

4.
Cod and Pumpkin Soup preparation step 4

Halve leek lengthwise, rinse, trim and cut crosswise into approximately 1/2-inch wide rings.

5.
Cod and Pumpkin Soup preparation step 5

Rinse, trim and set aside the fennel leaves. Cut fennel bulb in half, quarter and cut crosswise into thin strips.

6.
Cod and Pumpkin Soup preparation step 6

Peel the garlic and cut into thin slices.

7.
Cod and Pumpkin Soup preparation step 7

Heat oil in a pot. Sauté pumpkin, potatoes, garlic and mustard seeds briefly over medium heat.

8.
Cod and Pumpkin Soup preparation step 8

Pour in broth, bring to a boil, cover and simmer for 8-10 minutes over medium heat.

9.
Cod and Pumpkin Soup preparation step 9

Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 3/4 inch wide strips.

10.
Cod and Pumpkin Soup preparation step 10

Add fennel and leek to vegetables and bring to a boil.

11.
Cod and Pumpkin Soup preparation step 11

Season with salt and add fish. Cook covered on low heat for another 4 minutes.

12.
Cod and Pumpkin Soup preparation step 12

Rinse lemon in hot water, wipe dry and grate half of the peel finely. Cut lemon in half and squeeze 1 half (save remaining lemon for another use). Pluck fennel fronds into small pieces.

13.
Cod and Pumpkin Soup preparation step 13

Season fish soup with salt, pepper, clove and lemon juice to taste. Sprinkle with fennel fronds and lemon zest and serve.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie307 cal.(15 %)
Protein31 g(32 %)
Fat6 g(5 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Healthy, because

Healthy, because

Cod imbues this hearty soup with tons of lean protein as well as iodine, which helps support thyroid health. 

Even smarter

Even smarter

If you don't have cod, haddock, pollack and mahi mahi are all good substitutes.

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