Creamy Pumpkin Soup
(3 votes)
(3 votes)
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)
(Percentage of daily recommendation)
| Calorie | 124 kcal | (6 %) | ||
| Protein | 3.41 g | (3 %) | ||
| Fat | 3.78 g | (3 %) | ||
| Carbohydrates | 25.22 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.43 g | (15 %) |
more nutritional values
| Vitamin A | 757.59 mg | (94,699 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0 mg | (0 %) | ||
| Vitamin B₁ | 0.03 mg | (3 %) | ||
| Vitamin B₂ | 0.03 mg | (3 %) | ||
| Niacin | 0.34 mg | (3 %) | ||
| Vitamin B₆ | 0.06 mg | (4 %) | ||
| Folate | 5.41 μg | (2 %) | ||
| Pantothenic acid | 0.02 mg | (0 %) | ||
| Vitamin B₁₂ | 0.03 μg | (1 %) | ||
| Vitamin C | 35.85 mg | (38 %) | ||
| Potassium | 149.85 mg | (4 %) | ||
| Calcium | 86.07 mg | (9 %) | ||
| Magnesium | 6.57 mg | (2 %) | ||
| Iron | 0.97 mg | (6 %) | ||
| Zinc | 0.09 mg | (1 %) | ||
| Saturated fatty acids | 0.63 g | |||
| Cholesterol | 0.63 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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 chicken stock
- 1 ½ tablespoons olive oil
- salt
- freshly ground peppers
- ground Nutmeg
- 3 sprigs thyme (leaves)
- 3 tablespoons Yogurt
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.
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