Pumpkin and Potato Soup
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
343
calories
Calories
Healthy, because
Even smarter
Nutritional values
This soup is packed with fiber and antioxidants from the pumpkin.
Serve this delicious soup with a simple side salad to make it a complete meal.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 70 μg | (23 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 761 mg | (19 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 90 mg | (30 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 12 g | |||
| Uric acid | 67 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 200 grams starchy potatoes
- 500 grams Pumpkin (such as Hokkaido or nutmeg varieties)
- 1 onion
- 1 garlic clove
- 2 Tbsps butter
- salt
- freshly ground peppers
- ground cilantro
- 6 Tbsps Pumpkin seed
- 2 Tbsps butter
- 4 Tbsps whipped Whipped cream
- parsley (for garnish)
- thyme (for garnish)
Preparation steps
1.
Peel and dice potatoes. Cut pumpkin flesh into cubes. Peel and chop onion and garlic. In a pot, sauté onion and garlic in melted butter until translucent. Add pumpkin and potato cubes and sauté briefly. Add broth and simmer over low heat, 25-30 minutes.
2.
Puree soup until smooth. Season with salt, pepper and ground coriander.
3.
In a pan, fry pumpkin seeds in melted butter.
4.
Ladle soup into bowls and stir in cream. Serve garnished with pumpkin seeds, parsley and thyme.
