Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin supplies large amounts of beta-carotene, which gives it its orange colour. In the body it can be converted to vitamin A, which is good for the skin, eyes and vision.
For a vegan preparation you can use alternative products based on soy, oats or rice instead of cream.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 6.3 μg | (11 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 473 mg | (12 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 21 mg | (7 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 53 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 500 grams Pumpkin
- 250 grams Whipped cream
- 1 l vegetable stock
- ½ lemon (juiced)
- salt
- peppers (freshly ground)
- Nutmeg (freshly grated)
Preparation steps
Cut the pumpkin flesh into small pieces and place in a pot. Add vegetable stock to almost cover the pumpkin.
Bring to a boil, then reduce the heat and allow to simmer gently until the pumpkin is tender, 15-20 minutes. Puree with a blender and stir in the lemon juice. Stir in the cream and if needed, up to 50 ml (approximately 3 1/2 tablespoons) of vegetable stock. Boil briefly, then remove the pot from the heat and season with pepper and nutmeg. Season with salt. Ladle into soup bowls and serve immediately.
