Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Due to the sulphur substances it contains, chives not only have a mild pungency, but can also have a slightly antibacterial and germicidal effect. This has a positive effect on digestion and supports the immune system. Parsley is good for the body cells due to its vitamin E and calms the stomach due to its essential oils.
This pumpkin cream soup can be supplemented with any herbs of your choice. Of course you can also make it with other types of pumpkin, such as butternut pumpkin.
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 64 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 609 mg | (15 %) | ||
| Calcium | 99 mg | (10 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 650 grams Pumpkin (such as Hokkaido)
- 1 onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 800 milliliters Beef broth (or vegetable broth)
- salt
- ½ bunch Chives
- peppers (freshly ground)
- freshly ground Nutmeg
- 1 splash lemon juice
- 200 grams acid Whipped cream (minimum 10% fat content)
Preparation steps
Remove the fibers from the pumpkin, peel, and coarsely chop. Peel and coarsely chop the onions and garlic. Heat the oil in a saucepan and sauté the onion with the garlic until soft. Add the pumpkin and deglaze with the broth. Season with salt, cover, and cook for 20-25 minutes, or until soft.
Rinse, dry, and thinly slice the chives.
Puree the soup, then season with salt, pepper, nutmeg, and lemon juice. If the soup is too thick, thin with a little hot broth. Add the sour cream, divide into bowls, and garnish with the chives.
