Pumpkin Cream Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 244 cal. | (12 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.4 g | (28 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.1 mg | (34 %) | ||
| Vitamin K | 20.7 μg | (35 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 1,269 mg | (32 %) | ||
| Calcium | 124 mg | (12 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 7.2 g | |||
| Uric acid | 173 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 1 Crookneck pumpkin (about 5 kg)
- 1 onion (diced)
- 2 Tbsps butter
- 2 garlic cloves (chopped)
- 1 tsp ginger (grated)
- 100 grams potatoes (starchy, peeled and diced)
- 2 liters Vegetable broth (to taste, or chicken stock)
- 200 milliliters white wine
- 200 milliliters Whipped cream
- salt
- freshly ground peppers
- ground Nutmeg
- Curry
- 1 Tbsp Pumpkin seed oil
Preparation steps
Carefully cut a lid from the stem end of the pumpkin with a sharp knife.
Remove the seeds and fibers. Scoop out the flesh with a spoon, leaving a portion of the flesh about 3 cm (approximately 1 1/4 inch) thick. Do not pierce the pumpkin shell.
Rinse pumpkin shell and fill warm water.
Dice the pumpkin flesh coarsely and sauté in a saucepan with onion, diced potato, ginger and garlic in hot butter. Add curry powder. Deglaze with white wine and broth and simmer gently about 20 minutes. Puree the soup, add the cream and season with salt, pepper and nutmeg. If the soup is too thick (depending on the starch content of the pumpkin), add a little broth.
Reheat pumpkin shell with hot water if necessary, drain out water and fill with soup. Serve drizzled with pumpkin seed oil.
