Creamy Pumpkin Soup

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Creamy Pumpkin Soup
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Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
269
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie269 kcal(13 %)
Protein4.71 g(5 %)
Fat22.85 g(20 %)
Carbohydrates13.69 g(9 %)
Sugar added0 g(0 %)
Roughage2.09 g(7 %)
Vitamin A1,017.65 mg(127,206 %)
Vitamin D0.64 μg(3 %)
Vitamin E2.26 mg(19 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.21 mg(19 %)
Niacin2.08 mg(17 %)
Vitamin B₆0.18 mg(13 %)
Folate25.72 μg(9 %)
Pantothenic acid0.56 mg(9 %)
Biotin1.87 μg(4 %)
Vitamin B₁₂0.08 μg(3 %)
Vitamin C14.22 mg(15 %)
Potassium473.35 mg(12 %)
Calcium67.91 mg(7 %)
Magnesium41.22 mg(14 %)
Iron1.51 mg(10 %)
Iodine6.75 μg(3 %)
Zinc0.84 mg(11 %)
Saturated fatty acids13.27 g
Cholesterol64.24 mg

Ingredients

for
4
For the soup
2 tablespoons butter
1 small onion (diced)
2 cloves garlic (minced)
½ teaspoon fresh thyme
½ teaspoon ground ginger
¼ teaspoon ground Nutmeg
3 cups Pumpkin (peeled, seeded, and diced)
3 cups low-sodium Chicken broth
cup double cream
salt
freshly ground Black pepper
To garnish
2 tablespoons Pumpkin seed
2 tablespoons lemon juice
1 tablespoon red Chili powder
¼ teaspoon salt
How healthy are the main ingredients?
PumpkinPumpkin seedgarlicgingerthymeonion

Preparation steps

1.
Melt the butter in a large saucepan set over a medium heat until hot. Add the onion, garlic, thyme, and a pinch of salt, sweating for 5 - 6 minutes until softened.
2.
Add the ginger and nutmeg and cook for a further minute. Stir in the pumpkin and stock, and bring the broth to a simmer.
3.
Simmer for 25 - 30 minutes until the pumpkin is very tender. Puree the soup in a food processor or blender until smooth.
4.
Pour back into a soup and return to a simmer. Stir in the cream and season to taste with salt and pepper.
5.
Toss the pumpkin seeds with the lemon juice, chilli powder, and salt until coated. Ladle the soup into bowls and garnish with the pumpkin seeds.