Pumpkin Pear Soup
Pumpkin Pear Soup - Perfect for cooler days: this sweet and fruity autumn liaison warms from the inside
Healthy, because
Even smarter
Nutritional values
Thanks to its numerous essential oils (linalool, geraniol, borneol, coriandrol), coriander helps to relieve cramps and inhibit inflammation. In addition, the herb promotes digestion.
Not everyone likes cilantro - fortunately, the soup tastes just heavenly even seasoned with parsley!
(Percentage of daily recommendation)
| Calorie | 195 cal. | (9 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 27.8 μg | (46 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1 mg | (8 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 1.4 μg | (3 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 372 mg | (9 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 28 mg | (9 %) | ||
| Iron | 0.6 mg | (4 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 25 mg | |||
| Cholesterol | 24 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 22 ozs pumpkin flesh (or 100% pumpkin puree)
- ¾ oz ginger (1 piece)
- 26 ozs Vegetable broth
- 10 ozs Pear
- ½ bunch Coriander
- ½ tsp peppercorns
- 1 tsp Cumin
- 1 tsp butter
- 24 ozs Whipped cream
- salt
- 1 tsp Curry powder
- peppers
- 2 Tbsps olive oil
Preparation steps
Cut pumpkin flesh into cubes. Peel ginger and chop finely. Bring broth to a boil in a saucepan. Add pumpkin and ginger and cook for 20 minutes over medium heat.
Meanwhile, clean, wash, quarter, core and cut pears into 1/2 inch cubes. Wash coriander, shake dry and pluck off leaves. Crush peppercorns and coriander seeds in a mortar.
Heat butter in a frying pan. Sauté pear cubes in it for 2 minutes over medium heat and allow to caramelize.
Finely puree pumpkin soup with a hand blender. Add cream and season with salt, curry powder and pepper. Ladle soup into cups or bowls. Spread pear cubes on top and drizzle with olive oil. Garnish soup with coriander leaves and sprinkle with pepper-coriander mixture.
