Creamy Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
The essential oils from the curry can have a calming effect on the nerves and are therefore just the right thing in stressful times. The pumpkin provides potassium, which regulates the water balance and has a gentle draining effect. The fibre from the wholemeal toast ensures long-lasting satiety and is good for the digestion.
For that certain something, sprinkle the soup with roasted pumpkin seeds. If you like it a bit hotter, you can use a hot curry mixture or season it with cayenne pepper.
(Percentage of daily recommendation)
| Calorie | 242 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 5.2 mg | (43 %) | ||
| Vitamin K | 9.6 μg | (16 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 692 mg | (17 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 27 mg | (9 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 88 mg | |||
| Cholesterol | 36 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 700 grams Hokkaido pumpkin
- 1 yellow onion
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 900 milliliters Vegetable broth
- salt
- freshly ground peppers
- 150 milliliters Whipped cream (at least 30% fat content)
- 1 Tbsp Curry powder
- 2 Tbsps Sour cream
Preparation steps
Rinse and halve the pumpkin. Remove the seeds and stringy fibers with a spoon. Cut the pumpkin into cubes. Peel and finely chop the onion and garlic.
Heat the oil in a large saucepan and sweat the onion and garlic until translucent. Add the pumpkin, sauté briefly, and pour in the broth. Season to taste with salt and pepper, then cook over medium heat for 30 minutes until the pumpkin is tender. Puree the soup with an immersion blender, then add the cream. Bring to a boil and season to taste with salt, pepper, and curry powder. Divide into bowls, and garnish with a dollop of sour cream. Serve with freshly toasted white bread.
