Orange-Scented Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
The hot chilli has a stimulating effect on digestion and metabolism. The pungent substance capsaicin can even temporarily boost fat burning. The hot pepper also has an analgesic effect for headaches, sore muscles or nerve pain.
For a vegan alternative you can use substitute products from the supermarket instead of crème fraîche. These are mostly soy-based.
(Percentage of daily recommendation)
| Calorie | 114 cal. | (5 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 1.9 g | (6 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 10.9 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 0.9 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 331 mg | (8 %) | ||
| Calcium | 38 mg | (4 %) | ||
| Magnesium | 15 mg | (5 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 40 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 1 pc Pumpkin (About 500 grams)
- 1 onion
- 15 grams ginger
- 1 Tbsp vegetable oil
- 1 Tbsp sugar
- 150 milliliters white wine
- ½ l Vegetable broth
- 1 tsp Chili powder (plus more for garnish)
- salt
- peppers
- cilantro
- 1 Tbsp Crème fraiche
- 3 Tbsps Orange juice
- Chili powder
Preparation steps
Core, peel and chop the pumpkin. Peel and chop the onion. Peel and chop the ginger.
Heat the oil in a saucepan and saute the onion and ginger until translucent.
Add the pumpkin flesh and cook 1 minute.
Add the sugar and let it melt while stirring.
Pour in the white wine.
Pour in the vegetable broth and season with chile powder, salt and pepper.
Bring to a boil, reduce to a simmer, cover and cook until the vegetables are soft, about 15 minutes.
Meanwhile, rinse the cilantro, pat dry and pluck off the leaves. Puree the soup in a blender or with a hand blender. Stir in the creme fraiche and orange juice.
Ladle the soup into bowls and serve sprinkled with the cilantro leaves and chile powder.
