Pumpkin and Lobster Soup

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Pumpkin and Lobster Soup
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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
583
calories
Calories

Healthy, because

Even smarter

Nutritional values

Lobster is rich in lean protein while pumpkin imbues this soup with tons of fiber, which kickstarts digestion.

Serve this yummy soup with pieces of grilled whole wheat baguette, which are rich in fiber.

1 serving contains
(Percentage of daily recommendation)
Calorie583 kcal(28 %)
Protein47.66 g(49 %)
Fat35.29 g(30 %)
Carbohydrates14.69 g(10 %)
Sugar added0 g(0 %)
Roughage1.34 g(4 %)
Vitamin A977.77 mg(122,221 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin B₁0.11 mg(11 %)
Vitamin B₂0.17 mg(15 %)
Niacin14.49 mg(121 %)
Vitamin B₆0.36 mg(26 %)
Folate46.02 μg(15 %)
Pantothenic acid4.14 mg(69 %)
Biotin11.65 μg(26 %)
Vitamin B₁₂3.25 μg(108 %)
Vitamin C12.6 mg(13 %)
Potassium941.06 mg(24 %)
Calcium407.21 mg(41 %)
Magnesium113.44 mg(38 %)
Iron1.68 mg(11 %)
Zinc9.58 mg(120 %)
Saturated fatty acids21.59 g
Cholesterol407.97 mg

Ingredients

for
6
Ingredients
2 cups Crème fraiche
2 teaspoons pure vanilla extract (or vanilla pods)
2 tablespoons butter (divided)
2 shallots (peeled and sliced)
1 tart Apple (peeled; cored and cut into cubes)
5 ⅔ cups fresh Pumpkin (peeled and cut into cubes)
3 ½ cups chicken stock
salt (to taste)
freshly ground Black pepper (to taste)
¼ teaspoon ground cinnamon
3 Lobster tail (fresh or frozen)
6 sprigs fresh parsley
How healthy are the main ingredients?
PumpkinparsleyshallotApplesaltcinnamon
Preparation

Kitchen utensils

1 Small pot, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Tablespoon, 1 Sieve, 1 Fine-mesh sieve, 1 Ladle, 1 Whisk

Preparation steps

1.
Heat the creme fraiche in a small saucepan, gently stirring. Remove saucepan from heat source and add vanilla extract or vanilla pod, stirring to blend. Set aside.
2.
Heat butter in a large saucepan and saute shallots until soft and translucent. Add apple and pumpkin cubes, and saute for 5 to 6 minutes. Pour in the chicken stock; bring contents to a boil and cook over medium heat for about 20 minutes, or until pumpkin is fork tender.
3.
Meanwhile, slice the lobster tails into medallions. Heat remaining tablespoon of butter in medium skillet and saute lobster medallions until opaque.
4.
Puree soup and add creme fraiche (removing vanilla pod if used), stir to incorporate. Season with salt and pepper and sprinkle with ground cinnamon.
5.
Ladle soup into serving bowls. Divide lobster between six bowls. Garnish with fresh parsley and vanilla pods (optional). Serve.