Seasonal Kitchen

Pumpkin Apple Ginger Soup

Average: 5 (5 votes)
(5 votes)
Pumpkin Apple Ginger Soup

Pumpkin Apple Ginger Soup - Fruity and spicy soul warmer for cool autumn days

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Health Score:
93 / 100
45 min.

Healthy, because

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Nutritional values

The sweetish Hokkaido pumpkin The sweet orange color of apples is due to the plant pigment beta-carotene - and this vitamin A precursor is also good for our health: As an antioxidant, beta-carotene protects cells from harmful free radicals, and in the form of vitamin A it is important for healthy eyes and radiant skin. If you eat regularly, you keep your gums fit through chewing and the antioxidants. Apples eats regularly, keeps their gums fit through chewing and the antioxidants.

The pumpkin soup with apple and ginger can be super frozen and then defrosted in portions - so you always have a quick and healthy meal ready. You only need to prepare the topping fresh.

1 serving contains
(Percentage of daily recommendation)
Calorie211 cal.(10 %)
Protein5 g(5 %)
Fat8 g(7 %)
Carbohydrates29 g(19 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.1 μg(1 %)
Vitamin E6.7 mg(56 %)
Vitamin K20.9 μg(35 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.4 mg(29 %)
Folate75 μg(25 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.2 μg(23 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C34 mg(36 %)
Potassium738 mg(18 %)
Calcium70 mg(7 %)
Magnesium51 mg(17 %)
Iron2.2 mg(15 %)
Iodine5 μg(3 %)
Zinc0.9 mg(11 %)
Saturated fatty acids2.7 g
Uric acid92 mg
Cholesterol8 mg
Complete sugar26 g


1 onion
2 garlic cloves
¾ oz ginger roots
21 ozs hokkaido pumpkin pulp
2 Apple
1 sprig thyme
1 Tbsp sunflower oil
1 Star anise
3 ½ ozs unfiltered Apple juice
36 ozs Vegetable broth
1 Tbsp butter
2 Tbsps Sunflower seed
1 handful parsley
How healthy are the main ingredients?
Apple juiceSunflower seedparsleythymeoniongarlic clove

Kitchen utensils

1 Immersion blender

Preparation steps


Peel and finely dice onion, garlic and ginger. Cut pumpkin flesh into small pieces. Wash apples and clean 1 of them, halve, core and cut into small pieces. Wash thyme and shake dry.


Heat oil in a saucepan. Sauté finely chopped vegetables with apple pieces for 4 minutes over medium heat. Season with salt and pepper, add thyme and star anise and deglaze with juice. Then add broth and simmer soup for 25-30 minutes at low heat. Then remove thyme and star anise and puree the soup as finely as possible.


Along the way, cut remaining apple in half, core and cut into thin slices. Heat butter in a frying pan. Sauté apple slices in it for 3 minutes over medium heat. Fry sunflower seeds in a hot pan without fat over medium heat for 3 minutes. Wash parsley, shake dry and chop.


Pour pumpkin soup with apple and ginger into bowls, top with apple slices and sprinkle with sunflower seeds and parsley.