Curried Pumpkin Soup
(1 vote)
(1 vote)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
336
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 336 cal. | (16 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 20 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.5 mg | (21 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.9 μg | (11 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 686 mg | (17 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 14.6 g | |||
| Uric acid | 65 mg | |||
| Cholesterol | 57 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 200 grams carrots
- 500 grams Pumpkin (such as Hokkaido or Muskat)
- 1 onion
- 2 centimeters fresh ginger
- 2 Tbsps butter
- 150 milliliters Whipped cream
- salt
- freshly ground peppers
- 1 Tbsp Curry powder
- 2 Tbsps Crème fraiche
- 2 Tbsps Pumpkin seed oil
- 2 Tbsps toasted Pumpkin seed
- sweet ground paprika (for garnish)
Preparation steps
1.
Peel carrots, pumpkin, ginger and onion. Remove seeds from pumpkin and cut into small cubes. Dice carrots, ginger and onion. In a saucepan, melt butter and cook onion until translucent. Add carrots, pumpkin and ginger and sauté briefly. Deglaze with broth. Simmer over medium heat about 20 minutes and puree with an immersion blender. Stir in cream, bring to a boil again and season with salt, pepper and curry.
2.
Divide soup among bowls and garnish with cream, pumpkin seed oil, pumpkin seeds and paprika.
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