Seasonal Kitchen
Creamy Pumpkin Potato Soup
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 217 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 13.5 μg | (23 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 583 mg | (15 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
