Pumpkin Sweet Potato Soup
Pumpkin Sweet Potato Soup - Creamy soul food with a fruity note
Healthy, because
Even smarter
Nutritional values
Thanks to its high potassium content, pumpkin stimulates both kidney and bladder activity and drains the body naturally. The curry spice can counteract stress: For relaxed and calm nerves provide the essential oils of coriander, cardamom, allspice and cinnamon.
The finished soup can be frozen - so you always have a quick healthy meal on hand for stressful days.
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 40 g | (27 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 11.5 μg | (19 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 567 mg | (14 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 52 mg | (17 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 11 ozs Pumpkin (e.g. nutmeg pumpkin)
- 11 ozs Sweet potato
- 1 Apple
- 1 garlic clove
- 4 Tbsps olive oil
- 18 ozs Vegetable broth
- 1 Tbsp Curry powder
- salt
- peppers
- 4 ½ ozs Spelt bread
- 12 ozs Whipped cream
- 1 ¾ ozs Apple juice
- 1 ½ ozs Sour cream
- 1 Tbsp milk (whole)
- 2 Tbsps red Cress
Preparation steps
Peel and wash pumpkin and sweet potatoes and cut into bite-sized pieces. Wash and peel apple, quarter, core and cut into pieces. Peel and chop garlic.
Heat 2 tablespoons oil in a pot, add pumpkin, potato, apple and garlic and sauté over medium heat for 5 minutes. Add broth, season with curry, salt and pepper and simmer soup over low heat for 15 minutes.
In the meantime, cut bread into cubes. Heat remaining oil in a frying pan. Fry bread cubes in it over medium heat for 5 minutes until crispy.
Pour cream and apple juice to the soup, puree finely with a hand blender and season with salt and pepper. Divide soup among bowls. Mix sour cream with milk until thick, drizzle over soup and sprinkle with croutons and cress.
