Pumpkin Soup

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Pumpkin Soup
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Health Score:
Health Score
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
412
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie412 kcal(20 %)
Protein11.63 g(12 %)
Fat32.55 g(28 %)
Carbohydrates21.52 g(14 %)
Sugar added0 g(0 %)
Roughage1.66 g(6 %)
Vitamin A1,440.44 mg(180,055 %)
Vitamin D0.61 μg(3 %)
Vitamin E2.03 mg(17 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.31 mg(28 %)
Niacin3.67 mg(31 %)
Vitamin B₆0.18 mg(13 %)
Folate44.39 μg(15 %)
Pantothenic acid0.79 mg(13 %)
Biotin2.51 μg(6 %)
Vitamin B₁₂0.39 μg(13 %)
Vitamin C16.74 mg(18 %)
Potassium617.73 mg(15 %)
Calcium285.13 mg(29 %)
Magnesium34.24 mg(11 %)
Iron1.81 mg(12 %)
Iodine5.25 μg(3 %)
Zinc1.52 mg(19 %)
Saturated fatty acids13.01 g
Cholesterol57.27 mg
Author of this recipe:

Ingredients

for
4
Ingredients
5
small Pumpkin
4 tablespoons
Oil (divided)
1
onion (chopped)
1 clove
garlic (chopped)
1 teaspoon
ground Cumin
1 teaspoon
ground cilantro
1 teaspoon
6 cups
chicken stock (or water)
½ cup
To serve
1 cup
seasoned Crouton
½ cup
fresh parsley (chopped)
freshly ground Black pepper
How healthy are the main ingredients?
PumpkingarlicCuminparsley

Preparation steps

1.
Heat the oven to 375º F.
2.
Cut the tops off 4 of the pumpkins, scoop out the seeds, cut out the flesh and set aside. Rub a little oil over the inside of the pumpkins and bake in the oven, cut side down for 15 minutes. Peel the remaining pumpkin, remove the seeds and chop the flesh from all five pumpkins. Set aside.
3.
Heat the remaining oil in a large stockpot. Add the chopped onion and saute for gently for about 5 minutes; add the garlic, spices and the chopped pumpkin. Cook for 5 minutes; add the chicken stock and bring to a boil. Reduce heat and simmer for about 20 minutes or until the pumpkin is tender. Stir in the cream, season with salt and pepper and blend until smooth.
4.
Ladle the soup into the baked pumpkin shells, garnish with the croutons, cheese, parsley and season with black pepper. Serve.