For The Whole Family

Halloween Pumpkin Soup

4.75
Average: 4.8 (4 votes)
(4 votes)
Halloween Pumpkin Soup
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
124
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie124 cal.(6 %)
Protein2 g(2 %)
Fat10 g(9 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2.3 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.4 mg(28 %)
Vitamin K5.5 μg(9 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.1 mg(9 %)
Vitamin B₆0.1 mg(7 %)
Folate38 μg(13 %)
Pantothenic acid0.4 mg(7 %)
Biotin0.2 μg(0 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C13 mg(14 %)
Potassium377 mg(9 %)
Calcium46 mg(5 %)
Magnesium14 mg(5 %)
Iron0.9 mg(6 %)
Iodine3 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids3.6 g
Uric acid48 mg
Cholesterol14 mg
Complete sugar5 g

Ingredients

for
4
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
How healthy are the main ingredients?
PumpkingingerWhipped creamshallotgarlic clovesalt

Preparation steps

1.

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.

2.

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.

3.

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.