Fruity Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
The essential oils of ginger, coriander and lemongrass not only give a wonderful aroma, but also soothe the stomach and can alleviate stomach problems. They also have a slightly antibacterial and anti-inflammatory effect.
So that the soup lasts longer, you can add 1-2 potatoes and cook with the pumpkin or serve a freshly roasted bread with it.
(Percentage of daily recommendation)
| Calorie | 102 cal. | (5 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 39.9 μg | (67 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.2 mg | (10 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 47 μg | (16 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 0.5 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 396 mg | (10 %) | ||
| Calcium | 52 mg | (5 %) | ||
| Magnesium | 16 mg | (5 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams Hokkaido pumpkin
- 1 onion
- 10 grams ginger
- 2 sprigs Lemongrass
- 2 Tbsps sesame oil
- 1 Tbsp sugar
- 1 l Vegetable broth
- 1 handful cilantro
- salt
- peppers
- ground cilantro
- Indian Curry powder
Preparation steps
Rinse the pumpkin and remove the seeds and pulp. Dice coarsely including the shell. Peel the onion and ginger and dice small. Trim both ends of lemongrass, peel outer layers and press.
Heat the oil in a large saucepan. Sweat the onion and ginger until soft. Add the lemongrass and the pumpkin. Sprinkle with sugar and caramelize briefly. Deglaze with the broth. Rinse the cilantro, bind the stems together and add to the soup. Simmer approximately 25 minutes until the pumpkin is soft. Remove the lemongrass and cilantro and puree the soup finely. Depending on the desired consistency add a little broth or simmer to reduce. Season with salt, pepper, coriander and curry. Garnish to taste with lemongrass and coriander and serve.
