Pumpkin Soup

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Pumpkin Soup
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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 45 min.
Ready in
Calories:
196
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie196 cal.(9 %)
Protein3 g(3 %)
Fat16 g(14 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.5 μg(3 %)
Vitamin E1.9 mg(16 %)
Vitamin K10.6 μg(18 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate59 μg(20 %)
Pantothenic acid0.7 mg(12 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C21 mg(22 %)
Potassium561 mg(14 %)
Calcium82 mg(8 %)
Magnesium19 mg(6 %)
Iron1.5 mg(10 %)
Iodine4 μg(2 %)
Zinc0.5 mg(6 %)
Saturated fatty acids9.9 g
Uric acid73 mg
Cholesterol43 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
600 grams Pumpkin (or butternut squash)
3 shallots
20 grams butter
1 tsp Turmeric
1 pinch ground Cumin
1 pinch ground cilantro
1 pinch cinnamon
salt
800 milliliters Vegetable broth
150 milliliters Whipped cream
How healthy are the main ingredients?
PumpkinWhipped creamshallotTurmericCumincinnamon

Preparation steps

1.

Cut pumpkin into small cubes. Peel shallots and finely chop. Heat the butter in a large saucepan and sauté the pumpkin and onion until the onion is translucent. Add turmeric, cumin, coriander, cinnamon and a bit of salt. Add broth, stir to combine, and simmer for 20 minutes, until pumpkin is soft. Then stir in 100 ml (approximately 1/2 cup) of cream and puree. Return the soup to a gentle simmer.

2.

To serve, ladle the soup into bowls or deep plates, pour in the remaining cream and stir gently.