Pumpkin Apple Ginger Soup
Pumpkin apple ginger soup - Anti aging and delicious!
Healthy, because
Even smarter
Nutritional values
Ingredients such as linoleic acid and phytosterols make Pumpkin seed oil to a super-healthy fat. They help balance blood lipid levels and prevent cardiovascular disease. Thanks to vitamin E from Walnut kernels small wrinkles and signs of aging are prevented.
The creamy pumpkin-apple soup with ginger is well suited for freezing - perfect for the autumnal Meal-Prep: after defrosting only briefly boil, distribute on plates and garnish with the topping of walnuts and pumpkin seed oil.
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 23.8 μg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 12.4 μg | (28 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 899 mg | (22 %) | ||
| Calcium | 108 mg | (11 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 25 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- 22 ozs pumpkin flesh
- 2 Apple
- ¾ oz ginger roots (in one piece)
- 3 Tbsps olive oil
- 1 tsp Curry powder
- 3 ½ ozs unfiltered Apple juice
- 28 ozs Vegetable broth
- salt
- peppers
- 2 ozs Whipped cream
- 2 Tbsps walnut kernels
- 4 tsps Pumpkin seed oil
Kitchen utensils
Preparation steps
Peel and finely dice the onion and garlic. Cut pumpkin flesh into small pieces. Wash apples, peel, quarter, remove core, chop apples. Peel and chop ginger.
Heat oil in a saucepan. Sauté the prepared ingredients in it for 5 minutes over medium heat. Sprinkle with curry powder and deglaze with apple juice. Add broth, season soup with salt and pepper and simmer on low heat for 15-20 minutes. Meanwhile, coarsely chop walnuts.
Finely puree soup with a hand blender. Add cream and simmer for 5 minutes. Season pumpkin-apple soup to taste, fill into bowls, sprinkle with walnuts and serve drizzled with pumpkin seed oil.
