Seasonal Kitchen

Creamy Pumpkin Potato Soup

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Creamy Pumpkin Potato Soup
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 50 min.
Ready in
Calories:
217
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie217 cal.(10 %)
Protein4 g(4 %)
Fat16 g(14 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.6 mg(75 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.4 mg(12 %)
Vitamin K13.5 μg(23 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2 mg(17 %)
Vitamin B₆0.2 mg(14 %)
Folate44 μg(15 %)
Pantothenic acid0.7 mg(12 %)
Biotin2.8 μg(6 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C20 mg(21 %)
Potassium583 mg(15 %)
Calcium82 mg(8 %)
Magnesium29 mg(10 %)
Iron1.9 mg(13 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids9.9 g
Uric acid57 mg
Cholesterol42 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
1 carrot
150 grams starchy potatoes
350 grams Pumpkin (peeled and seeded, eg. muscat or butternut squash)
1 onion
1 garlic clove
1 tsp freshly grated ginger
2 Tbsps butter
800 milliliters Beef broth
4 sprigs thyme
120 milliliters Whipped cream
salt
cayenne pepper
Nutmeg
thyme (for garnish)
How healthy are the main ingredients?
PumpkinpotatoWhipped creamthymegingercarrot

Preparation steps

1.

Peel carrot and potatoes and dice. Cut pumpkin flesh into cubes. Peel onion and garlic and chop finely. Fry ginger in hot butter, then pour in pumpkin and carrot cubes and sauté briefly. Add broth and simmer for 25-30 minutes. During last 10 minutes of cooking, add the thyme.

2.

Remove the herbs and puree the soup finely. Add broth or continue to cook until slightly reduced depending on desired consistency. Stir in the cream (up to 4 tablespoons) and season with salt, cayenne pepper and nutmeg.

3.

Divide among soup bowls, garnish with the remaining cream and thyme and serve.