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Creamy Pumpkin Veloute
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
549
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 49 g | (42 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 27.2 mg | (227 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 780 mg | (20 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 30 mg | (10 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 10 g | |||
| Uric acid | 102 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 17 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 28 ozs Pumpkin (or squash)
- 1.333 cups vegetable oil
- 1 onion (chopped)
- 2 cloves garlic cloves (chopped)
- 1 tsp Curry powder
- 1 tsp ground ginger
- 1 Apple (peeled, cored and chopped)
- ¼ cup dry sherry
- 3 ½ cups vegetable stock
- 1 cup Sour cream
- salt
- peppers
Preparation steps
1.
Cut about 100 g of the pumpkin flesh into very thin strips and chop the remainder.
2.
Heat the oil in a small pan and deep fry the pumpkin strips until crisp. Drain on kitchen paper.
3.
Heat a little of the frying oil in a large pan and gently cook the onion until translucent. Add the garlic, curry powder and ginger and cook for 2 minutes.
4.
Stir in the apple and chopped pumpkin and cook gently for 5 minutes. Add the sherry, let it bubble then pour in the stock.
5.
Bring to a boil and simmer for 20 minutes. Stir in 200 ml of the soured cream and whizz in a blender until smooth.
6.
Pass through a fine sieve, return to the pan and gently reheat. Season with salt and pepper.
7.
Serve the soup garnished with the remaining soured cream and deep fried pumpkin.
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