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Pumpkin and Apple Soup
(3 votes)
Health Score:
85 / 100
Difficulty:
easy
Preparation:
20 min.
Preparation
ready in 45 mins
Calories:
176
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 176 cal. | (8 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 15.2 μg | (25 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2.9 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 448 mg | (11 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 17 mg | (6 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 69 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
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Ingredients
for
4
- Ingredients
- 500 grams pulp Hokkaido pumpkin
- 1 tart Apple (150 grams)
- 1 onion
- 1 Tbsp vegetable oil
- 700 milliliters Vegetable broth
- 1 pc ginger (10 grams)
- 2 Tbsps Whipped cream (20 ml)
- 1 tsp Lime juice
- salt
- 4 tsps Pumpkin seed oil
Preparation steps
1.
Cut pumpkin pulp into cubes. Peel apple, halve and core, dice. Peel and dice onion.
2.
Heat oil in a pot. Saute onion until soft on medium heat. Add pumpkin and apple cubes and cook briefly. Add vegetable broth and simmer, covered, for about 25 minutes.
3.
Peel ginger and grate finely. Puree soup, add cream and season with ginger, lime juice and salt. Pour into bowls and drizzle with pumpkin seed oil. Serve.
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