Low Calorie Lunch
Pumpkin Soup
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
175
calories
Calories
Healthy, because
Even smarter
Nutritional values
Both pumpkin and carrot provide plenty of beta-carotene, which gives them their orange colour. In the body it can then be converted into vitamin A and is important for eyes and vision.
You do not want to use animal products? Instead of the sour cream you can, for example, use a soy-based yoghurt alternative.
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 175 cal. | (8 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 34.2 μg | (57 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 795 mg | (20 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Peel the pumpkin, remove the seeds and coarse fibers and cut into large strips. Dice the onion and coarsely grate the carrots and apple.
2.
Heat the butter in a saucepan and saute pumpkin, onion, carrot and apple, then pour in the broth and cook about 20 minutes until the vegetables are soft. Puree the soup. Season with salt, pepper and nutmeg, stir in the sour cream and serve garnished with parsley.
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