Pumpkin Curry Soup
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(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
101
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 101 cal. | (5 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1 mg | (8 %) | ||
| Vitamin K | 11.3 μg | (19 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 26 μg | (9 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 0.9 μg | (2 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 312 mg | (8 %) | ||
| Calcium | 28 mg | (3 %) | ||
| Magnesium | 13 mg | (4 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 2 μg | (1 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- ½ onion
- 1 garlic clove
- 1 Tbsp Argan oil
- 200 grams Pumpkin (such as Muscat)
- 100 grams starchy potatoes
- 1 ½ centimeters fresh ginger
- 1 tsp Curry
- 1 generous pinch Cumin
- salt
- white peppers
- 50 milliliters Whipped cream (at least 30% fat content)
- 2 Tbsps Pomegranate seed
- cilantro (for garnishing)
Preparation steps
1.
Peel onion and garlic and chop finely. Heat oil in a pan and sauté onion and garlic. Cut pumpkin into pieces.
2.
Peel potatoes, rinse and cut into small pieces. Add pumpkin and potato pieces to sautéed onion and garlic.
3.
Peel ginger and finely grate. Add to pumpkin mixture along with curry powder, cumin and salt and pepper to taste and sauté briefly. Add 500 ml (approximately 2 cups) of water, cover and simmer for about 20 minutes.
4.
Strain soup through a sieve (or puree in a blender), add cream and season soup with salt and pepper. Pour into glasses and garnish with pomegranate seeds and cilantro. Serve.
