Pumpkin-Barley Soup

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Pumpkin-Barley Soup
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Health Score:
73 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
ready in 13 h.
Ready in
Calories:
401
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie401 cal.(19 %)
Protein7.49 g(8 %)
Fat28.77 g(25 %)
Carbohydrates31.27 g(21 %)
Sugar added0 g(0 %)
Roughage1.98 g(7 %)
Vitamin A1,236.78 mg(154,598 %)
Vitamin D0.36 μg(2 %)
Vitamin E2.18 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3.8 mg(32 %)
Vitamin B₆0.22 mg(16 %)
Folate44.92 μg(15 %)
Pantothenic acid0.77 mg(13 %)
Biotin3.99 μg(9 %)
Vitamin B₁₂0.14 μg(5 %)
Vitamin C13.74 mg(14 %)
Potassium611.58 mg(15 %)
Calcium112.15 mg(11 %)
Magnesium51.35 mg(17 %)
Iron2.05 mg(14 %)
Iodine10.35 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids17.51 g
Cholesterol90.36 mg

Ingredients

for
4
Ingredients
4 small Pumpkin (with yellow flesh)
1 onion
30 grams butter
1 each red and green Bell pepper (trimmed, halved, seeded and cut into strips)
80 grams Pearl barley
1 cup Whipped cream
salt
peppers
4 sprigs Dill
4 slices Toast
1 Tbsp butter
How healthy are the main ingredients?
Whipped creamDillPumpkinonionsalt

Preparation steps

1.

Cover barley with water and soak overnight.

2.

Rinse and dry pumpkins, cut off and detach top 1/3 stalk, remove seeds and cut pulp into pieces. Cut thick disc from bottom of pumpkin so pumpkin can stand securely.

3.

Peel onion and chop finely. Rinse halve, core, and dice peppers. Heat butter in pan and sauté onions and 2/3 pumpkin flesh. Pour in 1/4 L (approximately 1 cup) water and simmer covered for 15 minutes over low heat. Puree mixture using hand mixer. Simmer gently for another 20 minutes with barley, diced peppers and remaining pumpkin flesh.

4.

Mix in cream 5 minutes before end of cooking time. Pour soup into hollowed-out pumpkin and garnish with sprig of dill.

5.

For the croutons: Cut slices of bread into cubes and fry in hot butter while stirring. Serve with soup.