Dairy-Free Pumpkin Soup

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Dairy-Free Pumpkin Soup
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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr
Ready in
Calories:
190
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie190 cal.(9 %)
Protein4 g(4 %)
Fat11 g(9 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K14.6 μg(24 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.3 mg(21 %)
Folate91 μg(30 %)
Pantothenic acid1 mg(17 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C32 mg(34 %)
Potassium808 mg(20 %)
Calcium64 mg(6 %)
Magnesium37 mg(12 %)
Iron2.1 mg(14 %)
Iodine6 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids1.8 g
Uric acid98 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
4
Ingredients
28 ozs smaller Pumpkin
6 ozs floury potatoes
1 garlic clove
1 small onion
2 Tbsps olive oil
24 ozs Vegetable broth
5 ozs Soy creamer
salt
freshly ground peppers
How healthy are the main ingredients?
Pumpkinpotatoolive oilgarlic cloveonionsalt

Preparation steps

1.

Rinse the pumpkin. Cut in half, remove the stalk, peel, and remove seeds and fibers. Cut into wedges.

2.

Coarsely chop the pumpkin. Peel and dice the potatoes. Peel and finely dice the onion and garlic.

3.

Saute the prepared vegetables in the butter and oil for 1-2 minutes. Deglaze with the broth, bring to a boil and season with salt and pepper.

4.

Cover and simmer for 20-30 minutes until soft. Add broth if necessary. Puree.

5.

Add the cream and simmer until the desired consistency is reached. Serve hot.