Creamy Pumpkin Soup

5
Average: 5 (3 votes)
(3 votes)
Creamy Pumpkin Soup
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
124
calories
Calories

Healthy, because

Even smarter

Nutritional values

This pumpkin soup might taste decadent, but it's actually incredibely light, containing virtually no dairy and clocking in at less than 125 calories per serving.

Easily turn this recipe vegan by substituting the chicken stock with vegetable stock and the yogurt with coconut milk. 

1 serving contains
(Percentage of daily recommendation)
Calorie124 kcal(6 %)
Protein3.41 g(3 %)
Fat3.78 g(3 %)
Carbohydrates25.22 g(17 %)
Sugar added0 g(0 %)
Roughage4.43 g(15 %)
Vitamin A757.59 mg(94,699 %)
Vitamin D0 μg(0 %)
Vitamin E0 mg(0 %)
Vitamin B₁0.03 mg(3 %)
Vitamin B₂0.03 mg(3 %)
Niacin0.34 mg(3 %)
Vitamin B₆0.06 mg(4 %)
Folate5.41 μg(2 %)
Pantothenic acid0.02 mg(0 %)
Vitamin B₁₂0.03 μg(1 %)
Vitamin C35.85 mg(38 %)
Potassium149.85 mg(4 %)
Calcium86.07 mg(9 %)
Magnesium6.57 mg(2 %)
Iron0.97 mg(6 %)
Zinc0.09 mg(1 %)
Saturated fatty acids0.63 g
Cholesterol0.63 mg
Author of this recipe:

Ingredients

for
6
Ingredients
4 ½ cups
Butternut squash (peeled, deseeded and diced)
1 clove
garlic (peeled and diced)
1 ½
shallots (peeled and diced)
1 cup
floury potatoes (peeled and diced)
2
carrots (peeled and diced)
3 cups
1 ½ tablespoons
freshly ground peppers
ground Nutmeg
3 sprigs
thyme (leaves)
3 tablespoons
How healthy are the main ingredients?
Butternut squashgarlicshallotcarrotolive oilsalt
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 6 Skewer, 1 Aluminum grilling pan, 1 Tablespoon, 1 Small bowl, 1 kleiner Whisk, 1 Brush, 1 Grilling tongs

Preparation steps

1.
Heat the oil and brown the carrots, shallots and pumpkin.
2.
Add the stock, potatoes and garlic, put a lid on the pan and simmer for about 20 minutes, stirring occasionally.
3.
Puree finely and season to taste with salt, pepper and nutmeg.
4.

Ladle into bowls and serve garnished with yogurt and thyme.