Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin contains a lot of beta carotene. This substance is responsible for the pumpkin's great colour and is also a precursor of vitamin A. The body needs it, among other things, for good vision and beautiful skin.
The creamy pumpkin soup can be wonderfully rounded off with a fruity balsamic vinegar. Just try it, you will be surprised how good it tastes!
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 10.4 μg | (17 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 691 mg | (17 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 53 mg | (18 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 64 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 150 grams floury potatoes
- 1 carrot
- 400 grams Pumpkin (peeled and seeded, such as Hokkaido)
- 1 onion
- 1 garlic clove
- 3 Tbsps butter
- 1 Tbsp Curry powder
- 800 milliliters Vegetable broth
- 2 Tbsps Pumpkin seed
- 2 slices white bread
- 100 milliliters Whipped cream
- 50 grams Crème fraiche
- salt
- freshly ground peppers
- freshly ground Nutmeg
Preparation steps
Peel and chop potatoes and carrot. Cut pumpkin pulp into cubes. Peel onion and garlic, cut into small cubes. Heat 1 tablespoon of butter in a pot and saute onion and garlic until translucent. Add pumpkin cubes, carrot and curry powder, saute briefly. Add broth and potatoes and simmer on low heat for about 25-30 minutes.
Toast pumpkin seeds in a dry pan. Cut bread into cubes. Heat remaining butter in a pan and saute bread cubes until golden brown. Drain on paper towels.
Puree soup. Add heavy cream and creme fraiche, add more broth if desired. Stir well and bring to a boil once. Season with salt, pepper and nutmeg.
Pour soup into bowls. Sprinkle with pumpkin seeds and croutons, serve.
