Pumpkin Ginger Soup
Healthy, because
Even smarter
Nutritional values
The autumn vegetable pumpkin scores with a lot of vitamins, including vitamin A, which supports the skin, eyes and vision. The complex carbohydrates from the potato also ensure a slow rise in blood sugar levels and a long satiation period.
For an extra crunch, you can roast a few pumpkin seeds without oil in a pan until they are fragrant and sprinkle over the finished soup.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 10.2 μg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 566 mg | (14 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 9.3 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Pumpkin (such as Hokkaido)
- 1 onion (diced)
- 2 Tbsps butter
- 1 garlic clove (chopped)
- 1 tsp ginger (freshly grated)
- 100 grams starchy potatoes
- 600 milliliters Vegetable broth (or chicken stock)
- 100 milliliters white wine
- 100 milliliters Whipped cream
- salt
- freshly ground peppers
- Nutmeg (ground)
- Cardamom
- 1 Tbsp Pumpkin seed oil
Preparation steps
Coarsely dice the pumpkin, then rinse and peel the potato. Sauté the pumpkin, potato, ginger, onion, and garlic in butter. Season with a little of the cardamom. Deglaze with the white wine and the broth, then bring to a gentle simmer. Puree, and season to taste with salt, pepper, and nutmeg. If the soup is too thick (depending on the starch content of the pumpkin), thin with a little broth.
Divide into small bowls, and drizzle with the pumpkin seed oil. Top with some fresh cracked pepper and a pinch of cardamom.
