Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pumpkin and Potato Soup
40 min., ready in 1 hr 10 min.
Time:
343
calories
Calories:
Health Score:
90 / 100
Ingredientsfor
- 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
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.
Nutritional values
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 %) |
Healthy, because
Healthy, because
This soup is packed with fiber and antioxidants from the pumpkin.
Even smarter
Even smarter
Serve this delicious soup with a simple side salad to make it a complete meal.