Dairy-Free Pumpkin Soup
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 190 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 14.6 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 808 mg | (20 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 1.8 g | |||
| Uric acid | 98 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
