Pumpkin and Potato Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin seeds and their oil provide many important vitamins, including vitamin E, which is considered an effective cell protection and natural anti-aging agent. They also contain substances that can lower cholesterol levels and prevent cardiovascular disease, and their valuable fats protect the heart and blood vessels.
For a vegan option of pumpkin cream soup you can replace the cream with 2 tablespoons of light almond paste or alternative products from the supermarket.
(Percentage of daily recommendation)
| Calorie | 257 cal. | (12 %) | ||
| Protein | 5.67 g | (6 %) | ||
| Fat | 16.85 g | (15 %) | ||
| Carbohydrates | 25.68 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.42 g | (8 %) |
| Vitamin A | 1,306.52 mg | (163,315 %) | ||
| Vitamin D | 0.15 μg | (1 %) | ||
| Vitamin E | 1.79 mg | (15 %) | ||
| Vitamin B₁ | 0.13 mg | (13 %) | ||
| Vitamin B₂ | 0.22 mg | (20 %) | ||
| Niacin | 2.35 mg | (20 %) | ||
| Vitamin B₆ | 0.21 mg | (15 %) | ||
| Folate | 39.79 μg | (13 %) | ||
| Pantothenic acid | 0.57 mg | (10 %) | ||
| Biotin | 1.67 μg | (4 %) | ||
| Vitamin B₁₂ | 0.05 μg | (2 %) | ||
| Vitamin C | 23.23 mg | (24 %) | ||
| Potassium | 796.18 mg | (20 %) | ||
| Calcium | 65.28 mg | (7 %) | ||
| Magnesium | 50.44 mg | (17 %) | ||
| Iron | 1.84 mg | (12 %) | ||
| Iodine | 4.81 μg | (2 %) | ||
| Zinc | 0.97 mg | (12 %) | ||
| Saturated fatty acids | 6.25 g | |||
| Cholesterol | 28.15 mg |
Ingredients
- Ingredients
- 5 small Pumpkin (such as Golden Nuggets)
- 150 grams starchy potatoes
- 1 onion
- 1 garlic clove
- 1 ½ centimeters fresh ginger
- 2 Tbsps olive oil
- 1 l Vegetable broth
- salt
- freshly ground peppers
- freshly grated Nutmeg
- Curry powder
- 100 milliliters Whipped cream
- Pumpkin seed oil (for drizzling)
- 2 Tbsps toasted Pumpkin seed (to sprinkle)
Preparation steps
Cut the lid from 4 pumpkins and scoop out the seeds and fibers. Keep the hollowed-out pumpkins warm in the oven at 80°C (approximately 175°F).
Cut the remaining pumpkin, remove the seeds and fibers, peel the skin and cut the flesh into chunks. Peel, rinse and cut the potatoes into chunks.
Peel the onion, garlic and ginger, and finely chop.
For the soup, heat olive oil in a pan and saute the ginger, garlic and onion in it. Add the pumpkin and potato chunks and saute briefly. Pour the vegetable broth. Season with salt and pepper, and simmer for about 25 minutes over medium heat.
Puree the soup finely, season with salt, pepper and a pinch of nutmeg, and stir in ground curry to taste.
Pour the cream, let the soup boil again, season again and fill into the hollowed pumpkins. Drizzle with pumpkin seed oil and serve sprinkled with pumpkin seeds.
