Basic Healthy Recipe

Pumpkin Soup

4.5
Average: 4.5 (2 votes)
(2 votes)
Pumpkin Soup
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
225
calories
Calories

Healthy, because

Even smarter

Nutritional values

The pumpkin gets its rich orange fabre from the beta-carotene. This can be converted to vitamin A in the body and strengthens the eyes, skin and vision.

If you want to prepare this creamy pumpkin soup without animal products, you can replace the cream with alternative products based on oats, soya or rice. A freshly baked wholemeal bread goes very well with the soup.

1 serving contains
(Percentage of daily recommendation)
Calorie225 cal.(11 %)
Protein3 g(3 %)
Fat21 g(18 %)
Carbohydrates7 g(5 %)
Sugar added0 g(0 %)
Roughage2.2 g(7 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.6 μg(3 %)
Vitamin E2 mg(17 %)
Vitamin K7.8 μg(13 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.2 mg(10 %)
Vitamin B₆0.1 mg(7 %)
Folate38 μg(13 %)
Pantothenic acid0.6 mg(10 %)
Biotin1.5 μg(3 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C13 mg(14 %)
Potassium370 mg(9 %)
Calcium77 mg(8 %)
Magnesium16 mg(5 %)
Iron0.9 mg(6 %)
Iodine3 μg(2 %)
Zinc0.3 mg(4 %)
Saturated fatty acids10.3 g
Uric acid48 mg
Cholesterol42 mg
Complete sugar6 g

Ingredients

for
4
Ingredients
2 Tbsps olive oil
400 grams Pumpkin (diced)
800 milliliters Vegetable broth
salt
freshly ground peppers
1 Tbsp mild Curry powder
200 grams Whipped cream
Sage
How healthy are the main ingredients?
PumpkinWhipped creamolive oilsaltSage

Preparation steps

1.

Heat olive oil in a saucepan and saute pumpkin, add thyme and broth. Cover and simmer for approximately 30 minutes.

2.

Puree soup, season with salt, pepper and curry powder. Add sour cream and serve sprinkled with sage leaves.