Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Pumpkin and carrot score points not only with large amounts of beta-carotene, which can be converted to vitamin A in the body and is good for the eyes and vision. Pumpkin also contains a lot of potassium, which regulates the water balance. Paprika also provides a good portion of vitamin C.
You can prepare this creamy pumpkin soup with any pumpkin of your choice. A freshly baked bread goes wonderfully with it. For that special something, you can add a little fresh ginger to the soup.
(Percentage of daily recommendation)
| Calorie | 234 cal. | (11 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 16.3 μg | (27 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.4 mg | (12 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 43 μg | (14 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2.8 μg | (6 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 464 mg | (12 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 10.3 g | |||
| Uric acid | 53 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 7 g |
Ingredients
- For the soup
- 2 Tbsps olive oil
- 400 grams seedless, diced Pumpkin
- 800 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 Tbsp mild Curry powder
- 200 grams Whipped cream
- Sage
Preparation steps
For the julienne vegetables, cut the peppers and carrot into thin strips and blanch.
Cut the chives into thin strips.
For the soup, saute the pumpkin cubes in hot olive oil. Pour in the broth, cover and simmer for about 30 minutes. Puree well. Season with salt, pepper and curry. Stir in the cream. Serve the soup with sage, the julienne vegetables and chives.
