Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Carrots and pumpkin provide plenty of beta-carotene, which supplies the body with vitamin A and is good for the eyes. Apples contain a number of important minerals and calm the stomach through their soluble fibre, pectins. The essential oil gingerol from ginger is also good for digestion.
The soup goes well with freshly baked bread or baguette. For a variant without animal products, you can use vegetable oil instead of butter and an alternative product based on soya or oat instead of cream.
(Percentage of daily recommendation)
| Calorie | 317 cal. | (15 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 1.1 mg | (138 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 29 μg | (48 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 11.7 μg | (26 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 775 mg | (19 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 34 mg | (11 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 11.3 g | |||
| Uric acid | 83 mg | |||
| Cholesterol | 48 mg | |||
| Complete sugar | 29 g |
Ingredients
- Ingredients
- 200 grams carrots
- 400 grams Pumpkin (or winter squash, such as butternut squash)
- 1 ½ centimeters fresh ginger
- 1 onion
- 3 Apple
- 1 untreated lemon (juice)
- 2 Tbsps butter
- 800 milliliters Vegetable broth
- 150 milliliters Whipped cream
- salt
- freshly ground peppers
- freshly grated Nutmeg
- 1 tsp Curry powder
- parsley (for garnish)
Preparation steps
Peel the carrots, pumpkin, ginger and onion. Remove pulp and seeds from the pumpkin and cut everything into large cubes.
Rinse the apples, peel 2 apples, quarter, core and dice. Mix diced apples with a little lemon juice.
In a saucepan, melt the butter and sauté the onion until translucent. Add pumpkin and carrots, sauté briefly and pour in the broth. Add apple cubes, mix and simmer for about 25 minutes over medium heat. Puree soup with an immersion blender, stir in 100 ml (approximately 1/4 cup plus 2 tablespoons) of cream and pour in a little broth if necessary. Season the soup with salt, pepper, nutmeg and a pinch of curry powder. Cut remaining apple into quarters, remove seeds and grate. Mix with lemon juice.
Whip remaining cream until not quite stiff. Divide soup among bowls and top with a dollop of the cream. Garnish with grated apple and parsley leaves and serve immediately.
