Creamy Pumpkin Soup
(2 votes)
(2 votes)
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
117
calories
Calories
Healthy, because
Even smarter
Nutritional values
Pumpkins provide vitamin A and many plant dyes, which protect the body's cells from damage. Vitamin A is especially important for strong vision.
To make this vegan, use vegetable broth and coconut cream.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 117 kcal | (6 %) | ||
| Protein | 2.86 g | (3 %) | ||
| Fat | 8.32 g | (7 %) | ||
| Carbohydrates | 9.66 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.54 g | (2 %) |
more nutritional values
| Vitamin A | 1,084.03 mg | (135,504 %) | ||
| Vitamin D | 0.32 μg | (2 %) | ||
| Vitamin E | 0.2 mg | (2 %) | ||
| Vitamin B₁ | 0.02 mg | (2 %) | ||
| Vitamin B₂ | 0.05 mg | (5 %) | ||
| Niacin | 0.5 mg | (4 %) | ||
| Vitamin B₆ | 0.05 mg | (4 %) | ||
| Folate | 6.55 μg | (2 %) | ||
| Pantothenic acid | 0.14 mg | (2 %) | ||
| Biotin | 1.15 μg | (3 %) | ||
| Vitamin B₁₂ | 0.03 μg | (1 %) | ||
| Vitamin C | 3.51 mg | (4 %) | ||
| Potassium | 72.32 mg | (2 %) | ||
| Calcium | 34.75 mg | (3 %) | ||
| Magnesium | 11.56 mg | (4 %) | ||
| Iron | 0.7 mg | (5 %) | ||
| Iodine | 3.5 μg | (2 %) | ||
| Zinc | 0.2 mg | (3 %) | ||
| Saturated fatty acids | 4.73 g | |||
| Cholesterol | 23.85 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 1 ½ cups
- 2 cups
canned Pumpkin puree
- 1 cup
onions (finely chopped)
- 1 clove
garlic (minced)
- 1 ½ teaspoons
- ½ teaspoon
- ½ teaspoon
- ½ cup
- 2 teaspoons
Saffron (for garnish)
- 1 tablespoon
Pumpkin seed (for garnish)
Preparation steps
1.
In a large saucepan, bring all ingredients except cream to the boiling point. Reduce heat and simmer, uncovered for 20 minutes. Slowly add cream into soup, stirring until smooth and creamy and cook until heated through, about 5 minutes.
2.
When ready to serve, ladle into bowls or a hollowed pumpkin and drizzle remaining cream over the soup. Top with saffron threads and pumpkin seeds.
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