Halloween Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin supplies the body with beta-carotene, which is converted to vitamin A and is good for the eyes. Ginger contains essential oils like gingerol, which has a calming effect on the stomach.
Crackers or crispbread go well with the soup. You can refine the taste with a fruity balsamic vinegar, for example.
(Percentage of daily recommendation)
| Calorie | 124 cal. | (6 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 5.5 μg | (9 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.1 mg | (9 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 0.2 μg | (0 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 377 mg | (9 %) | ||
| Calcium | 46 mg | (5 %) | ||
| Magnesium | 14 mg | (5 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 14 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 14 ozs Pumpkin
- 20 ozs vegetable stock
- 1 shallot
- 1 garlic clove
- 2 Tbsps Safflower oil
- salt
- white peppers
- 1 pc ginger (1" piece)
- 6 ozs Whipped cream
- 2 Tbsps Crème fraiche
Preparation steps
Peel and chop the shallots and garlic, then sauté in the oil. Cut the pumpkin into pieces, then add to the shallots and sauté. Season to taste with salt and pepper, then pour in the vegetable stock.
Peel and finely dice the ginger, then add to the soup. Cover and simmer for 25 minutes. Add 3 ounces of cream, puree, and adjust the seasoning if necessary.
Mix the creme fraiche with the remaning cream, and drizzle in a spiral pattern on the soup. Use a skewer to shape the cream mixture into a spider web.
