Cream of Pumpkin Soup with Crispy Croutons
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
313
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 313 cal. | (15 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 13 μg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 624 mg | (16 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 11 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 44 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pumpkin
- 100 grams floury potatoes
- 2 shallots
- 2 garlic cloves
- 1 small, red chili pepper
- 2 Tbsps Canola oil
- 1 l Vegetable broth
- 4 slices Toast
- 2 Tbsps butter
- 1 lemon (juiced and zested)
- 1 tsp Ras el hanout
- salt
- freshly ground peppers
- 125 milliliters Whipped cream
Preparation steps
1.
Cut pumpkin pulp into cubes. Peel potatoes, shallots and garlic and chop. Rinse and halve chile pepper, remove seeds and chop. Heat oil in a large pot and saute shallots, garlic and chile pepper until translucent. Add pumpkin and potatoes and saute together for a few minutes. Add broth and simmer on medium heat for 15-20 minutes or until vegetables are soft.
2.
Cut crust off bread slice and cut bread into small cubes. Heat butter in a pan and saute bread cubes until crispy. Sprinkle with lemon zest, Ras-el-hanout, salt and pepper. Remove from pan.
3.
Puree soup finely, add cream and mix well. Season with lemon juice, salt and pepper. Pour soup into bowls, sprinkle with croutons and serve.
