Vegetarian Weight Loss Recipe

Creamy Pumpkin Soup with Buckwheat

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(2 votes)
Creamy Pumpkin Soup with Buckwheat

Creamy pumpkin soup with buckwheat - Winter time warm up!

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Health Score:
9,5 / 10
30 min.
ready in 1 hr
Ready in

Healthy, because

Even smarter

Iron from buckwheat supports healthy blood formation and oxygen transport. In addition, it contains silicic acid, which is good for beauty as it causes shiny hair and firm nails. The low-fat sour cream scores with proteins, which we need as building materials for cells and messenger substances. The pumpkin pulp convinces with vitamin A for healthy vision at dusk and in the dark.

Replace part of the vegetable stock with orange juice, this brings additional vitamin C into the soup and thus we can better absorb the iron from the buckwheat.

Which pumpkin do I choose best?

If it has to go fast, a pumpkin with the skin suitable for consumption is best. Hokkaido is the best known, the shell of the nutmeg pumpkin is in principle edible, but relatively hard. Therefore it is worth the effort to peel it. A lesser known variety is the patisson: you can use the rind in this one. If a nutty aroma and a creamy consistency are important to you, then choose the butternut. With the classic Halloween pumpkin, the flesh is perfect for soup and you can carve a creepy face out of the pumpkin.


7 ozs low fat Sour cream
4 ozs Buckwheat
1 white or yellow onion
1 tsp garlic cloves
14 ozs Pumpkin (such as Muscat)
6 ozs carrots
2 Tbsps butter
freshly ground peppers
Nutmeg (freshly grated)
2 Tbsps freshly chopped parsley
How healthy are the main ingredients?
PumpkinSour creamcarrotBuckwheatparsleysalt

Preparation steps


Wrap the quark in cheesecloth, squeeze it firmly, put the wrapped quark in a sieve, top with weights and drain over a bowl.


Peel the onion and garlic and finely dice.


Peel pumpkin and carrots and dice finely.


In a saucepan, melt the butter and add the onion and the garlic. Cook until translucent. Add diced vegetables sauté briefly. Pour in the broth.


Season with salt and pepper and simmer for about 25 minutes over medium heat. Puree with an immersion blender and season with salt, pepper and nutmeg. If necessary, pour in a little broth or simmer longer to adjust consistency. 


Drain buckwheat and add to the soup. Garnish soup with the sour cream and parsley and serve.