Autumn Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Kale is not only particularly suitable for vegetarians, but they should consume more of it, as it is one of the iron-rich vegetables with about 2 milligrams of iron per 100 grams. This important nutrient promotes blood formation.
For the pumpkin soup with kale you can use a pumpkin of your choice. Here you will find an overview of the most common pumpkin varieties.
(Percentage of daily recommendation)
| Calorie | 179 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 629.3 μg | (1,049 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 112 mg | (118 %) | ||
| Potassium | 1,127 mg | (28 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 11 g |
Preparation steps
Peel carrot and cut into small cubes. Cut pumpkin flesh into cubes. Peel the potatoes and dice.
Scald tomatoes or a few seconds, peel, quarter, core and cut into small cubes. Peel onion and garlic and chop both. Strip kale from the stalks, rinse, shake dry and chop.
Heat butter in a pan and sweat the onion and garlic until soft. Add potato, pumpkin and carrots and sauté, pour in the broth, cover and simmer about 20 minutes. Coarsely crush the stew with a potato masher (a few larger pieces may remain). Season with salt and pepper, add the tomato and kale and cook for a further 5 min. Season and serve with vinegar.
