Creamy Pumpkin Soup with Roasted Pumpkin Seeds
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.
(Percentage of daily recommendation)
| Calorie | 178 cal. | (8 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 14.6 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 22 mg | (23 %) | ||
| Potassium | 610 mg | (15 %) | ||
| Calcium | 75 mg | (8 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 13 mg | |||
| Complete sugar | 7 g |
Ingredients
- 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
Preparation steps
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.
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.
Divide into bowls, top with a dollop of sour cream and the roasted pumpkin seeds, and serve immediately.
