Low Calorie Lunch

Cod and Pumpkin Soup

with Potatoes
4.666665
Average: 4.7 (6 votes)
(6 votes)
Cod and Pumpkin Soup

Cod and Pumpkin Soup - Delicacies from land and sea, harmoniously combined

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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
307
calories
Calories

Healthy, because

Even smarter

Nutritional values

Cod imbues this hearty soup with tons of lean protein as well as iodine, which helps support thyroid health. 

If you don't have cod, haddock, pollack and mahi mahi are all good substitutes.

1 serving contains
(Percentage of daily recommendation)
Calorie307 kcal(15 %)
Protein31 g(32 %)
Fat6 g(5 %)
Carbohydrates28 g(19 %)
Sugar added0 g(0 %)
Roughage6.5 g(22 %)
Vitamin A0.2 mg(25 %)
Vitamin D1.7 μg(9 %)
Vitamin E3.7 mg(31 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin11.7 mg(98 %)
Vitamin B₆0.7 mg(50 %)
Folate92 μg(31 %)
Pantothenic acid1.2 mg(20 %)
Biotin3.6 μg(8 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C49 mg(52 %)
Potassium1,498 mg(37 %)
Calcium139 mg(14 %)
Magnesium81 mg(27 %)
Iron2.8 mg(19 %)
Iodine354 μg(177 %)
Zinc1.6 mg(20 %)
Saturated fatty acids1 g
Uric acid274 mg
Cholesterol51 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
22 ounces Pumpkin
24 ounces waxy potatoes
1 stalk Leeks
1 Fennel bulb
1 garlic
2 tablespoons olive oil
1 teaspoon Mustard seed
17 ounces Vegetable broth
18 ounces Cod
salt
1 lemon
peppers
1 generous pinch ground cloves
How healthy are the main ingredients?
potatoPumpkinLeekolive oilFennel bulbgarlic
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 large Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Tweezers, 1 Fine grater, 1 Citrus juicer, 1 small Bowl

Preparation steps

1.
Cod and Pumpkin Soup preparation step 1

Rinse pumpkin, cut in half, peel, and remove the seeds and fibrous pulp.

2.
Cod and Pumpkin Soup preparation step 2

Cut the pumpkin flesh into 3/4 inch cubes.

3.
Cod and Pumpkin Soup preparation step 3

Rinse potatoes, peel and cut into approximately 3/4 inch cubes.

4.
Cod and Pumpkin Soup preparation step 4

Halve leek lengthwise, rinse, trim and cut crosswise into approximately 1/2-inch wide rings.

5.
Cod and Pumpkin Soup preparation step 5

Rinse, trim and set aside the fennel leaves. Cut fennel bulb in half, quarter and cut crosswise into thin strips.

6.
Cod and Pumpkin Soup preparation step 6

Peel the garlic and cut into thin slices.

7.
Cod and Pumpkin Soup preparation step 7

Heat oil in a pot. Sauté pumpkin, potatoes, garlic and mustard seeds briefly over medium heat.

8.
Cod and Pumpkin Soup preparation step 8

Pour in broth, bring to a boil, cover and simmer for 8-10 minutes over medium heat.

9.
Cod and Pumpkin Soup preparation step 9

Meanwhile, rinse cod fillets, pat dry with paper towels, remove any bones and cut the fillets into about 3/4 inch wide strips.

10.
Cod and Pumpkin Soup preparation step 10

Add fennel and leek to vegetables and bring to a boil.

11.
Cod and Pumpkin Soup preparation step 11

Season with salt and add fish. Cook covered on low heat for another 4 minutes.

12.
Cod and Pumpkin Soup preparation step 12

Rinse lemon in hot water, wipe dry and grate half of the peel finely. Cut lemon in half and squeeze 1 half (save remaining lemon for another use). Pluck fennel fronds into small pieces.

13.
Cod and Pumpkin Soup preparation step 13

Season fish soup with salt, pepper, clove and lemon juice to taste. Sprinkle with fennel fronds and lemon zest and serve.