Creamy Pumpkin Soup
(4 votes)
(4 votes)
Health Score:
81 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
478
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 478 cal. | (23 %) | ||
| Protein | 24 g | (24 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 14.6 g | (49 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 26.3 μg | (44 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 8.8 mg | (73 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 189 μg | (63 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 12.9 μg | (29 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 1,813 mg | (45 %) | ||
| Calcium | 393 mg | (39 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 24 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 Pumpkin (approximately 5-6 lbs)
- 2 yellow onion (chopped)
- 2 garlic cloves
- 1 Tbsp butter
- 1 tsp ground paprika (sweet)
- salt
- freshly ground peppers
- Nutmeg
- 8 ozs Vegetable broth
- 7 ozs Whipped cream
- 4 Tbsps sherry
- 2 Tbsps soy sauce
- 3 Tbsps Worcestershire sauce
- In addition (complimentary food)
- 7 Tbsps Pumpkin seed (toasted)
- 7 ozs Cherry tomatoes (halved)
- 2 slices Pumpernickel bread (diced and toasted crispy in butter)
- 7 ozs roasted onions
- 3 ozs Parmesan (grated)
Preparation steps
1.
Cut off top of the pumpkin, remove seeds and fibers, scoop out pulp with a spoon preserving pumpkin shell.
2.
Rinse pumpkin thoroughly and dry. Place into warmed oven at 150°F.
3.
Heat butter in a saucepan and saute onion until soft. Squeeze garlic through a galic press into a pan and add chopped pumpkin pulp. Season with salt, pepper, paprika and nutmeg. Add vegetable stock and simmer for about 20 minutes..
4.
Puree soup and add cream, sherry, soy sauce, and Worcestershire sauce. Season to taste.
5.
Pour soup into hollowed out pumpkin shell.
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