Basic Healthy Recipe
Pumpkin Soup
(2 votes)
(2 votes)
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)
(Percentage of daily recommendation)
| Calorie | 225 cal. | (11 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 7 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.2 g | (7 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2 mg | (17 %) | ||
| Vitamin K | 7.8 μg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.2 mg | (10 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 370 mg | (9 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 16 mg | (5 %) | ||
| Iron | 0.9 mg | (6 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.3 mg | (4 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
