Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Creamy Pumpkin Soup
- 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
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.
(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 %) |
Healthy, because
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.
Even smarter
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.