Corn Pumpkin Soup
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 55 min.
Ready in
Calories:
159
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 159 cal. | (8 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 516 mg | (13 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pumpkin (or butternut squash)
- 1 onion
- 2 Tbsps butter
- 2 Tbsps Cornmeal
- 1 l Vegetable broth (or chicken stock)
- 200 grams Corn kernel (frozen)
- salt
- ground cilantro
- Chili powder
Preparation steps
1.
Cut pumpkin into cubes. Peel onion and chop. Melt butter in a pot and sauté pumpkin and onion together until onion is translucent. Sprinkle with cornstarch, stir and then add broth. Add corn, allow to boil and season with salt. Reduce heat and simmer for about 30 minutes until soft, stirring occasionally. Then puree with an immersion blender until creamy. Leat simmer. Add broth as needed and season with coriander, salt and chili powder.
2.
If desired, for the garnish rinse tomatillo, trim and cut into thin slices. Rinse cilantro, pluck and shake dry.
3.
Pour corn pumpkin soup in bowls and serve garnished, if desired, with tomatillo and cilantro.
