Low-Carb Lunch

Pumpkin Pear Soup

4.75
Average: 4.8 (4 votes)
(4 votes)
Pumpkin Pear Soup

Pumpkin Pear Soup - Perfect for cooler days: this sweet and fruity autumn liaison warms from the inside

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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
195
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie195 cal.(9 %)
Protein2 g(2 %)
Fat15 g(13 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.3 μg(2 %)
Vitamin E2 mg(17 %)
Vitamin K27.8 μg(46 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin1 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate50 μg(17 %)
Pantothenic acid0.3 mg(5 %)
Biotin1.4 μg(3 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C24 mg(25 %)
Potassium372 mg(9 %)
Calcium71 mg(7 %)
Magnesium28 mg(9 %)
Iron0.6 mg(4 %)
Iodine4 μg(2 %)
Zinc0.5 mg(6 %)
Saturated fatty acids6.3 g
Uric acid25 mg
Cholesterol24 mg
Complete sugar15 g

Ingredients

for
4
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
How healthy are the main ingredients?
PearWhipped creamgingerolive oilCuminsalt

Preparation steps

1.

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.

2.

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.

3.

Heat butter in a frying pan. Sauté pear cubes in it for 2 minutes over medium heat and allow to caramelize.

4.

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.