Pumpkin Soup
(1 vote)
(1 vote)
Health Score:
68 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
139
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 139 cal. | (7 %) | ||
| Protein | 2 g | (2 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.3 mg | (11 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 1 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 484 mg | (12 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 500 grams Pumpkin (peeled and seeded)
- 1 onion
- 1 Tbsp grated fresh ginger
- 1 Tbsp vegetable oil
- 1 Tbsp brown sugar
- 150 milliliters white wine
- ½ l Vegetable broth
- 1 tsp Chili powder
- salt
- peppers
- cilantro
- 2 Tbsps Crème fraiche
- 3 Tbsps Orange juice
Preparation steps
1.
Step 1
2.
Heat the oil in a saucepan over medium heat. Peel the onion, finely chop and saute with the ginger 1 minute.
3.
Step 2
4.
Cut the pumpkin into cubes, add to the pan and also cook 1 minute. Add the sugar and let it melt while stirring 2 minutes.
5.
Step 3
6.
Deglaze with white wine.
7.
Step 4
8.
Pour in the vegetable broth, sprinkle with chili powder and season with salt and pepper.
9.
Cover and cook the vegetables about 15 minutes until softened.
10.
Step 5
11.
Meanwhile, rinse the cilantro, pat dry and pluck off the leaves.
12.
Step 6
13.
Puree the soup with a hand blender.
14.
Step 7
15.
Stir in the créme fraiche and orange juice.
16.
Step 8
17.
Froth the soup with a hand blender and season with salt and pepper.
18.
Step 9
19.
Pour the pumpkin soup into and serve sprinkled with the cilantro leaves.
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