Cream of Pumpkin Soup
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(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
267
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 6.3 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 513 mg | (13 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 14 ozs Pumpkin (seeds and skin removed)
- 1 floury potato
- 1 onion
- 1 clove garlic cloves
- 3 Tbsps butter
- 2 ½ cups vegetable stock
- ⅔ cup cream
- 1 Tbsp Crème fraiche
- salt
- cayenne pepper
- ½ tsp Curry powder
- freshly ground Nutmeg
- 1 Tbsp finely chopped Dill
- 2 Tbsps Pumpkin seed
Preparation steps
1.
Peel and dice the potato. Dice the pumpkin.
2.
Peel and finely chop the onion and garlic. Heat the butter and sweat the onion and garlic until translucent. Then add the diced pumpkin and curry powder and fry briefly. Add the stock and potatoes and simmer for 25-30 minutes.
3.
Toast the pumpkin seeds in a dry frying pan.
4.
Puree the soup finely. Stir in the cream and creme fraiche and more stock if necessary to produce the desired consistency. Reheat the soup and season with salt, cayenne pepper and nutmeg.
5.
Ladle the soup into bowls and serve scattered with pumpkin seeds and dill.
