Apple Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Due to its fibre, amaranth ensures long-lasting satiety, supplies high-quality protein and a lot of haematopoietic iron. Thanks to its unsaturated fatty acids it is good for the heart and has a positive effect on cholesterol levels.
This soup can also be pureed to a creamy consistency. Puffed quinoa can also be used instead of amaranth.
(Percentage of daily recommendation)
| Calorie | 357 cal. | (17 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.8 g | (23 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 16.7 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 805 mg | (20 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 9.4 g | |||
| Uric acid | 112 mg | |||
| Cholesterol | 141 mg | |||
| Complete sugar | 17 g |
Ingredients
- Ingredients
- 28 ozs Pumpkin (such as Muscat)
- 1 onion
- 2 Tbsps butter
- 26 ozs Vegetable broth
- salt
- freshly ground peppers
- 2 eggs
- 1 Tbsp lemon juice
- 2 ozs Amaranth
- 2 Tbsps freshly chopped Fresh herbs (parsley and marjoram)
- 3 ozs grated Cheese (such as Emmenthal)
- Nutmeg
- 2 Tbsps vegetable oil
- 1 Apple
- 1 tsp liquid honey
- marjoram (for garnish)
Preparation steps
Cut the pumpkin into small cubes. Peel and finely chop the onion. Saute the onion and pumpkin in 1 tablespoon of butter. Pour in the broth and season with salt and pepper. Simmer over low heat for about 10 minutes.
For the dumplings, separate the eggs. Beat the egg whites with the lemon juice until stiff. Mix the egg yolks with the amaranth, herbs and cheese. Season with salt, pepper and nutmeg. Fold in the egg whites. Divide into small pieces. Saute for 3-4 minutes in oil, until golden brown.
Rinse the apples, quarter, remove the cores and cut into thin columns. Saute in the remaining butter. Drizzle with honey and remove from the heat.
Season the soup and pour into bowls. Add the dumplings and apple slices. Serve garnished with marjoram.
