Celery and Pumpkin Soup
Celery and pumpkin soup - Simple, but always really delicious.
Healthy, because
Even smarter
Nutritional values
Pumpkin, with its slightly sweet and savory taste, contains vitamins A and E, fiber and potassium; due to the latter, it has a detoxifying effect.
This soup is great to pre-cook in larger quantities and then freeze - so you'll always have a supply of the healthy meal on hand.
(Percentage of daily recommendation)
| Calorie | 74 cal. | (4 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 36.4 μg | (61 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 93 μg | (31 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 763 mg | (19 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 0.6 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 1 shallot
- ¾ oz ginger (1 piece)
- 14 ozs Celery root
- 14 ozs Hokkaido pumpkin (1 piece)
- 1 Tbsp olive oil
- 36 ozs Vegetable broth
- 1 tsp ground Turmeric
- ½ tsp Curry powder
- salt
- peppers
- Red pepper flakes
- 1 sprig thyme
Preparation steps
Peel shallot, ginger and celery and cut into small cubes. Clean, wash and halve the pumpkin, remove the seeds and cut the flesh into small cubes.
Heat oil in a saucepan. Sauté shallot and ginger for 2 minutes over medium heat. Add vegetables and sauté for 5 minutes. Pour broth, add turmeric and curry, season with salt and pepper and simmer over medium heat for about 20 minutes.
Meanwhile, wash thyme, shake dry and pluck off leaves.
Finely puree soup with a hand blender and season with salt and pepper. Divide soup among soup bowls and garnish with crushed pepper, chili flakes and thyme leaves.
