Creamy Pumpkin Soup
(0 votes)
(0 votes)
Health Score:
75 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 50 min.
Ready in
Calories:
159
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 159 cal. | (8 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 2.9 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 0.5 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 440 mg | (11 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 14 mg | (5 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 6.9 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 500 grams Pumpkin
- 1 onion
- 2 garlic cloves
- 2 Tbsps butter
- 1 Tbsp sugar
- 600 milliliters Vegetable broth
- 3 Tbsps Crème fraiche
- 1 splash lemon juice
- salt
- Nutmeg
- freshly ground peppers
Preparation steps
1.
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2.
Coarsely chop the pumpkin.
3.
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4.
Peel and finely chop the onion and garlic. Saute the onion, garlic and pumpkin in hot butter for 4-5 minutes until colorless. Sprinkle in the sugar and stir well.
5.
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6.
Deglaze with the broth and simmer for 30 minutes, stirring occasionally.
7.
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8.
Puree with a hand blender. Depending on the desired consistency, let simmer or add more broth.
9.
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10.
Stir in the sour cream. Season with lemon juice, salt, nutmeg and pepper. Serve hot.
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