Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Complex carbohydrates from the potato keep you full for a long time. Pumpkin strengthens vision through vitamin A and stimulates kidney and bladder activity through its potassium content.
A freshly roasted piece of bread goes very well with the soup. You should also try some pumpkin seeds as topping!
(Percentage of daily recommendation)
| Calorie | 75 cal. | (4 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 3.3 μg | (6 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 24 μg | (8 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 1.1 μg | (2 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 292 mg | (7 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 13 mg | (4 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 200 grams floury potatoes
- 400 grams Pumpkin (peeled and seeded (z. B. muscat or butternut squash))
- 1 onion
- 1 garlic clove
- 2 Tbsps butter
- 4 sprigs thyme
- ½ tsp Curry powder
- 150 grams Yogurt (0.1% fat)
- salt
- cayenne pepper
- freshly ground Nutmeg
- freshly ground peppers
Preparation steps
Peel potatoes and dice. Cut pumpkin pulp into cubes. Peel onion and garlic and chop. Heat butter is a saucepan and saute onion and garlic until translucent. Add diced pumpkin, 2 sprigs of thyme and curry powder, sauté briefly. Add broth, potatoes and simmer for 25-30 minutes on low heat. Remove thyme sprigs and puree soup finely. Simmer down or add more broth to reach desired consistency. Remove from heat, stir in yogurt (up to 4 tablespoons), season with salt, cayenne pepper and nutmeg.
Pour pumpkin soup into bowls, top with remaining yogurt and garnish with remaining thyme leaves. Serve.
