Pumpkin Soup in a Pumpkin
Healthy, because
Even smarter
Nutritional values
The complex carbohydrates from the potato ensure a long lasting satiety. The tuber also provides a good deal of vitamin C, which supports the immune system. Pumpkin supplies the body with vitamin A, which is needed for beautiful skin and good eyes.
For a little more seasoning, you can season the cream soup with a little cayenne pepper.
(Percentage of daily recommendation)
| Calorie | 640 cal. | (30 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 80 g | (53 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 33.2 g | (111 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 15.6 mg | (130 %) | ||
| Vitamin K | 76.7 μg | (128 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 12.6 mg | (105 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 552 μg | (184 %) | ||
| Pantothenic acid | 6.4 mg | (107 %) | ||
| Biotin | 2.4 μg | (5 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 4,851 mg | (121 %) | ||
| Calcium | 383 mg | (38 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 12.5 mg | (83 %) | ||
| Iodine | 25 μg | (13 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 15.1 g | |||
| Uric acid | 670 mg | |||
| Cholesterol | 63 mg | |||
| Complete sugar | 61 g |
Ingredients
- Ingredients
- 4 small Pumpkin (z. B. Golden Nugget or Hokkaido)
- 200 grams starchy potatoes
- 1 onion
- 1 garlic clove
- 2 centimeters fresh ginger
- 2 Tbsps butter
- 200 milliliters Whipped cream
- salt
- freshly ground peppers
- Nutmeg (freshly grated)
- 2 Tbsps whipped Whipped cream (for garnish)
Preparation steps
Preheat the oven to 80°C (approximately 175°F). Cut the tops off the pumpkins and reserve. Remove the seeds and carefully (without cutting into the walls of the pumpkins) scoop out the leaving a shell about 1/2-inch thick. Cut the pumpkin flesh into cubes. Place the pumpkin shells on a baking sheet and keep warm in the oven.
Peel the potatoes and dice. The Peel and finely chop the onion, garlic and ginger. Heat the butter in a saucepan and saute the onion, garlic and ginger until the onion is translucent. Add the pumpkin cubes and sauté briefly. Add the broth and the potatoes and bring to a boil. Reduce to a simmer and cook, stirring occasionally until the pumpkin and potatoes are tender, 25-30 minutes.
Transfer to a blender and working in batches, puree the soup. Stir in the cream and adjust the consistency by adding more broth if necessary. Season with salt, pepper and nutmeg.
Pour the soup into the warm pumpkin shells and serve garnished with a dollop of cream.
