Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin is good for the skin and eyes, as it provides the body with a precursor of vitamin A. In addition to bone-strengthening calcium, the cream cheese also provides a good portion of protein.
Great tip and child's play: make your own cream cheese - it's much easier than you thought! In addition, you can round it off according to your preferences and use herbs and spices of your choice that go well with the soup.
(Percentage of daily recommendation)
| Calorie | 766 cal. | (36 %) | ||
| Protein | 11.81 g | (12 %) | ||
| Fat | 34.88 g | (30 %) | ||
| Carbohydrates | 49.27 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.06 g | (10 %) |
| Vitamin A | 3,480.9 mg | (435,113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.67 mg | (39 %) | ||
| Vitamin B₁ | 0.23 mg | (23 %) | ||
| Vitamin B₂ | 0.61 mg | (55 %) | ||
| Niacin | 5.01 mg | (42 %) | ||
| Vitamin B₆ | 0.33 mg | (24 %) | ||
| Folate | 78.14 μg | (26 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 2.51 μg | (6 %) | ||
| Vitamin B₁₂ | 0.17 μg | (6 %) | ||
| Vitamin C | 36.66 mg | (39 %) | ||
| Potassium | 1,492.8 mg | (37 %) | ||
| Calcium | 164.47 mg | (16 %) | ||
| Magnesium | 97.03 mg | (32 %) | ||
| Iron | 3.85 mg | (26 %) | ||
| Iodine | 0.75 μg | (0 %) | ||
| Zinc | 2.22 mg | (28 %) | ||
| Saturated fatty acids | 19.23 g | |||
| Cholesterol | 90.04 mg |
Ingredients
- Ingredients
- 1 ½ kilograms Pumpkin
- 1 onion
- 20 grams clarified butter (or ghee)
- 750 milliliters Vegetable broth
- 1 Pumpkin seed
- 300 grams cream cheese (Bresso)
- 1 sherry
- 1 pinch ground ginger
- Pumpkin seed oil
Preparation steps
Rinse and coarsely chop the pumpkin. Peel and dice the onion. Heat the ghee and fry the onion until soft. Add the pumpkin cubes and let braise for about 3 minutes. Add the vegetable broth. Simmer for about 10 minutes and then puree.
Roast the pumpkin seeds in a dry pan until fragrant.
Dissolve the bresso in the soup and add the sherry. Season with the ginger and a pinch of salt.
Sprinkle with the roasted seeds and drizzle with pumpkin seed oil before serving.
