Creamy Pumpkin Soup with Roasted Pumpkin Seeds

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Creamy Pumpkin Soup with Roasted Pumpkin Seeds
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
178
calories
Calories

Healthy, because

Even smarter

Nutritional values

Pumpkins are extremely rich in vitamins, minerals, and antioxidants. They are low in calories, but provide so many health benefits, making it an incredible food to include in your diet. 

This soup is perfect for the fall and wintertime. This soup is not only warm and full of vitamins that we need for healthy immune systems, but it also uses ingredients that are in season. 

1 serving contains
(Percentage of daily recommendation)
Calorie178 cal.(8 %)
Protein8 g(8 %)
Fat12 g(10 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage4.7 g(16 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.3 mg(19 %)
Vitamin K14.6 μg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.2 mg(14 %)
Folate66 μg(22 %)
Pantothenic acid0.8 mg(13 %)
Biotin2.2 μg(5 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C22 mg(23 %)
Potassium610 mg(15 %)
Calcium75 mg(8 %)
Magnesium61 mg(20 %)
Iron2.1 mg(14 %)
Iodine4 μg(2 %)
Zinc1.3 mg(16 %)
Saturated fatty acids4.3 g
Uric acid74 mg
Cholesterol13 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
22 ozs Pumpkin
3 ½ ozs Whipped cream
34 ozs vegetable stock
1 Tbsp lemon juice
salt
peppers (freshly ground)
Nutmeg (freshly grated)
4 Tbsps Sour cream
4 Tbsps Pumpkin seed (roasted)
parsley
How healthy are the main ingredients?
PumpkinSour creamPumpkin seedWhipped creamsaltNutmeg

Preparation steps

1.

Cut the pumpkin into small pieces, and place in a pot. Add enough vegetable stock to almost cover. Bring to a boil, reduce the heat, and gently simmer for 15-20 minutes, until the pumpkin is tender.

2.

Puree in a blender, and stir in the lemon juice. Add the cream, and possibly some vegetable stock if the soup is too thick. Bring quickly to a boil, then remove from the heat and season with the salt, pepper, and nutmeg. Stir in the chopped parsley, if you'd like.

3.

Divide into bowls, top with a dollop of sour cream and the roasted pumpkin seeds, and serve immediately.

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