Pumpkin and Ginger Soup
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
264
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 264 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 26.5 μg | (44 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.2 mg | (27 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 983 mg | (25 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 125 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 18 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 1 medium-sized Hokkaido pumpkin (1-1.2 kg)
- 2 shallots
- 40 grams ginger
- 2 Tbsps Canola oil
- 1 tsp Curry powder
- 1 tsp Turmeric
- ½ ground paprika (sweet)
- 1 pinch Cumin (ground)
- 1 pinch cilantro (ground)
- 250 milliliters Apple juice
- 750 milliliters Vegetable broth
- 25 grams Pumpkin seed
- salt
- freshly ground peppers
- 4 Tbsps Sour cream
- 4 tsps Pumpkin seed oil
How healthy are the main ingredients?
Apple juiceSour creamgingerPumpkin seedPumpkin seed oilHokkaido pumpkinPreparation steps
1.
Trim the pumpkin, rinse, cut in half, remove the seeds and fibers and cut the pulp into cubes about 2 cm (approximately 1 inch) in size. Peel the shallots and ginger and finely chop both. Sauté together in hot oil in a large saucepan until translucent. Sprinkle in the spices and cook briefly. Mix in the pumpkin and cook for 2-3 minutes. Pour in the juice and broth, cover and let simmer for 15-20 minutes.
2.
Toast the pumpkin seeds in a hot dry frying pan until crispy, fragrant and light. Remove, salt lightly and let cool.
3.
Puree the soup and season with salt and pepper. Distribute in plates, dollop with 1 tablespoon sour cream and drizzle with pumpkin seed oil. Before serving, garnish with pumpkin seeds.
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