Seasonal Kitchen

Easy Pumpkin Soup

5
Average: 5 (10 votes)
(10 votes)
Easy Pumpkin Soup

Easy Pumpkin Soup - The perfect companion for the pumpkin season! Photo: Beeke Hedder

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Health Score:
9,1 / 10
Difficulty:
very easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
627
calories
Calories

Healthy, because

Even smarter

Nutritional values

Hokkaido Pumpkin is abundant in natural plant dyes, which helps protect cells from free radical damage. 

The pumpkin soup with Hokkaido can also be prepared with other types of pumpkin - butternut or nutmeg pumpkin are suitable, for example.

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories627 kcal(30 %)
Protein20 g(20 %)
Fat37 g(32 %)
Carbohydrates52 g(35 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.1 mg(26 %)
Vitamin K21.9 μg(37 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.4 mg(28 %)
Vitamin B₆0.3 mg(21 %)
Folate86 μg(29 %)
Pantothenic acid0.9 mg(15 %)
Biotin2.7 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C36 mg(38 %)
Potassium937 mg(23 %)
Calcium55 mg(6 %)
Magnesium63 mg(21 %)
Iron2.6 mg(17 %)
Iodine4 μg(2 %)
Zinc1.4 mg(18 %)
Uric acid21 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
28 ounces Pumpkin (cubed)
2 shallots
1 garlic
1 piece ginger (about 1/2 ounce)
3 tablespoons sesame oil
18 ounces Vegetable broth
14 ounces Coconut milk (9% fat)
salt
peppers
1 Orange
soy sauce
Nutmeg
4 tablespoons Pumpkin seed
4 tablespoons Pumpkin seed oil
½ bunch parsley
½ bunch cilantro

Preparation steps

1.

Wash, clean, halve, core and cut Hokkaido into pieces. Put 4 tablespoons of the Hokkaido cubes aside. Peel and chop the shallots, garlic and ginger. Heat 2 tablespoons of oil in a large pot and sauté the pumpkin, shallots, garlic and ginger over medium heat for 5 minutes.

2.

Pour in broth and coconut milk and season with salt and pepper. Simmer over low to medium heat for 15-20 minutes.

3.

In the meantime, heat the remaining oil in a pan and fry the remaining Hokkaido cubes for 5-7 minutes at medium heat. Cut the orange in half and squeeze the juice.

4.

Finely puree the pumpkin soup with a hand blender and season with orange juice, soy sauce and nutmeg.

5.

Spread the pumpkin soup with Hokkaido on four plates. Spread fried pumpkin cubes, pumpkin seeds and pumpkin seed oil over them and serve garnished with parsley or coriander as desired.