Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
Vitamin A from the pumpkin strengthens skin, hair and vision. Tomatoes provide the healthy substance lycopene, which is good for the entire metabolism and can protect against cancer.
The small pumpkins will keep for several weeks in dark cool storage. When cut, they should be stored covered in the refrigerator and consumed within 3 days.
(Percentage of daily recommendation)
| Calorie | 196 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.2 g | (21 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 121 μg | (40 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.7 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 78 mg | (82 %) | ||
| Potassium | 1,006 mg | (25 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 4.9 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 500 grams Pumpkin (peeled, cored)
- 3 shallots
- 1 garlic clove
- 1 tsp freshly grated ginger
- 4 Tomatoes
- 5 sun-dried Tomatoes
- 2 Tbsps butter
- salt
- freshly ground peppers
- 250 milliliters Orange juice
- 800 milliliters Vegetable broth
- 2 Tbsps Pumpkin seed
Preparation steps
Cut pumpkin flesh into 1 cm (approximately 1/2-inch) wide strips or pieces. Peel shallots and cut into rings. Peel garlic and chop finely.
Blanch tomatoes in boiling water for a few seconds, peel, remove seeds and dice. Cut sun-dried tomatoes into small pieces.
Heat butter in a saucepan, add shallots and cook until soft. Add pumpkin, sauté briefly, then add garlic, ginger, fresh tomatoes and sun-dried tomatoes. Season with salt and pepper and orange juice. Simmer to reduce by 1/4. Then add vegetable broth, bring to a boil and simmer for about 20 minutes. Season to taste and serve sprinkled with pumpkin seeds (if desired, in small hollowed pumpkins).
