Creamy Pumpkin Soup
(0 votes)
(0 votes)
Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
287
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 287 cal. | (14 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 938 mg | (23 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 8.5 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Pumpkin (such as Muscat)
- 150 grams starchy potatoes
- 1 Parsnip
- 1 carrot
- 1 onion
- 1 garlic clove
- 2 Tbsps butter
- 1 tsp freshly grated ginger
- 800 milliliters Vegetable broth
- 100 grams Sour cream
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 2 Tbsps Pumpkin seed oil
- 2 Tbsps roasted Pumpkin seed
Preparation steps
1.
Cube the pumpkin flesh. Peel and cube the potatoes, parsnip and carrot. Peel and chop the onion and garlic. Saute the onion and garlic in hot butter until translucent. Add the pumpkin, potatoes, parsnip, carrot and ginger. Saute briefly. Pour in the broth and simmer for about 20 minutes, stirring occasionally, until soft.
2.
Puree the soup and pour through a sieve. Depending on the desired consistency, let simmer or add more broth. Stir in 2 tablespoons of the sour cream. Season with salt, pepper and nutmeg. Serve the soup garnished with the remaining sour cream, pumpkin seed oil and pumpkin seeds.
