Barley and Pumpkin Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 401 cal. | (19 %) | ||
| Protein | 7.49 g | (8 %) | ||
| Fat | 28.77 g | (25 %) | ||
| Carbohydrates | 31.27 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.98 g | (7 %) |
| Vitamin A | 1,236.78 mg | (154,598 %) | ||
| Vitamin D | 0.36 μg | (2 %) | ||
| Vitamin E | 2.18 mg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.8 mg | (32 %) | ||
| Vitamin B₆ | 0.22 mg | (16 %) | ||
| Folate | 44.92 μg | (15 %) | ||
| Pantothenic acid | 0.77 mg | (13 %) | ||
| Biotin | 3.99 μg | (9 %) | ||
| Vitamin B₁₂ | 0.14 μg | (5 %) | ||
| Vitamin C | 13.74 mg | (14 %) | ||
| Potassium | 611.58 mg | (15 %) | ||
| Calcium | 112.15 mg | (11 %) | ||
| Magnesium | 51.35 mg | (17 %) | ||
| Iron | 2.05 mg | (14 %) | ||
| Iodine | 10.35 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 17.51 g | |||
| Cholesterol | 90.36 mg |
Ingredients
- Ingredients
- 4 small Pumpkin (with yellow flesh)
- 1 onion
- 30 grams butter
- 1 each red and green Bell pepper
- 80 grams Pearl barley
- 1 cup Whipped cream
- salt
- peppers
- 4 sprigs Dill
- 4 slices Toast
- 1 Tbsp butter
Preparation steps
Place pearl barley in a bowl, cover with water and soak overnight.
Rinse pumpkins, pat dry and cut off top third. Remove top of pumpkin, remove seeds and cut pulp into pieces while keeping shell intact. Keep lower and of pumpkin thicker, so that the pumpkin has a better stand.
Peel onion and chop finely. Rinse bell peppers, cut in half, remove seeds and ribs, trim and cut into small cubes. Heat butter in a pot, sauté onions and two thirds of pumpkin until soft. Add 1/4 litre (approximately 8 ounces) water to the pan, cover and cook over low heat for 15 minutes. Puree pumpkin mixture with an immersion blender. Add soaked pearl barley, bell peppers and remaining pumpkin and simmer for another 20 minutes.
Add cream to the pot 5 minutes before the end of cooking time. Pour soup into hollowed-out pumpkins and garnish with a sprig of dill.
For the croutons, cut slices of bread into cubes and toast in a pan with hot butter. Serve soup garnished with croutons.
