Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Cardamom and ginger contain essential oils which not only provide their unique taste but also have a healing effect. They soothe a stressed stomach, relieve flatulence and promote digestion. They can also alleviate colds and flu symptoms.
You would like to prepare the cream soup without animal products? Simply use a tablespoon of light almond paste instead of the cream or use alternative products based on soya or rice.
Fresh bread goes well with the pumpkin soup.
(Percentage of daily recommendation)
| Calorie | 205 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.6 mg | (13 %) | ||
| Vitamin K | 7.4 μg | (12 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 560 mg | (14 %) | ||
| Calcium | 57 mg | (6 %) | ||
| Magnesium | 23 mg | (8 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 8.8 g | |||
| Uric acid | 61 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Pumpkin (such as Hokkaido)
- 1 onion (diced)
- 2 Tbsps butter
- 1 garlic clove (chopped)
- 1 tsp ginger (freshly grated)
- 100 grams starchy potatoes
- 100 milliliters white wine
- 100 milliliters Whipped cream
- salt
- freshly ground peppers
- Nutmeg (ground)
- Cardamom
Preparation steps
Coarsely dice the pumpkin and sauté with the onion in the butter. Peel and dice the potato, ginger and garlic. Add to the pumpkin, and sweat with the cardamom.
Deglaze with the wine and broth, then simmer gently for 20-30 minutes. Puree, add the cream, and season to taste with salt, pepper and nutmeg. If the soup is too thick (the starch content of the pumpkin can vary), add a little broth.
