Variation On A Classic Dish

Pumpkin Soup

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Average: 4 (1 vote)
(1 vote)
Pumpkin Soup
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
766
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie766 kcal(36 %)
Protein11.81 g(12 %)
Fat34.88 g(30 %)
Carbohydrates49.27 g(33 %)
Sugar added0 g(0 %)
Roughage3.06 g(10 %)
Vitamin A3,480.9 mg(435,113 %)
Vitamin D0 μg(0 %)
Vitamin E4.67 mg(39 %)
Vitamin B₁0.23 mg(23 %)
Vitamin B₂0.61 mg(55 %)
Niacin5.01 mg(42 %)
Vitamin B₆0.33 mg(24 %)
Folate78.14 μg(26 %)
Pantothenic acid1.6 mg(27 %)
Biotin2.51 μg(6 %)
Vitamin B₁₂0.17 μg(6 %)
Vitamin C36.66 mg(39 %)
Potassium1,492.8 mg(37 %)
Calcium164.47 mg(16 %)
Magnesium97.03 mg(32 %)
Iron3.85 mg(26 %)
Iodine0.75 μg(0 %)
Zinc2.22 mg(28 %)
Saturated fatty acids19.23 g
Cholesterol90.04 mg

Ingredients

for
4
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
How healthy are the main ingredients?
Pumpkincream cheeseonionPumpkin seedPumpkin seed oil

Preparation steps

1.

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.

2.

Roast the pumpkin seeds in a dry pan until fragrant.

3.

Dissolve the bresso in the soup and add the sherry. Season with the ginger and a pinch of salt.

4.

Sprinkle with the roasted seeds and drizzle with pumpkin seed oil before serving.