Basic Healthy Recipe

Creamy Pumpkin Soup

4.5
Average: 4.5 (2 votes)
(2 votes)
Creamy Pumpkin Soup
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
228
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie228 cal.(11 %)
Protein4 g(4 %)
Fat20 g(17 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.7 μg(4 %)
Vitamin E1.7 mg(14 %)
Vitamin K6.3 μg(11 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate48 μg(16 %)
Pantothenic acid0.7 mg(12 %)
Biotin1.9 μg(4 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C19 mg(20 %)
Potassium473 mg(12 %)
Calcium93 mg(9 %)
Magnesium21 mg(7 %)
Iron1.1 mg(7 %)
Iodine4 μg(2 %)
Zinc0.4 mg(5 %)
Saturated fatty acids12 g
Uric acid62 mg
Cholesterol53 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
500 grams Pumpkin
250 grams Whipped cream
1 l vegetable stock
½ lemon (juiced)
salt
peppers (freshly ground)
Nutmeg (freshly grated)
How healthy are the main ingredients?
PumpkinWhipped creamlemonsaltNutmeg

Preparation steps

1.

Cut the pumpkin flesh into small pieces and place in a pot. Add vegetable stock to almost cover the pumpkin.

2.

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.