Creamy Pumpkin Soup
(2 votes)
(2 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
202
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 202 cal. | (10 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 21 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 582 mg | (15 %) | ||
| Calcium | 49 mg | (5 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams carrots
- 1 ½ centimeters fresh ginger
- 1 onion
- 400 grams Pumpkin (such as Muscat, Hokkaido)
- 2 Tbsps olive oil
- 800 milliliters Vegetable broth
- salt
- cayenne pepper
- 1 tsp Curry powder
- 2 Tbsps Pumpkin seed oil
- 3 Tbsps roasted Pumpkin seed
Preparation steps
1.
Peel and cube the carrots, ginger and onion. Cube the pumpkin flesh. Heat the oil in a saucepan and sweat the onion until translucent. Add the vegetables and ginger. Saute briefly. Pour in the broth. Simmer over medium heat for about 25 minutes. Remove about 6 tablespons of pumpkin. Puree the remaining soup. Season with salt, cayenne pepper and curry. Add broth, if necessary.
2.
Add the pumpkin cubes back into the soup and season again with salt, cayenne pepper and curry. Serve garnished with pumpkin seed oil and pumpkin seeds.
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