Pumpkin Soup
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 196 cal. | (9 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 10.6 μg | (18 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 21 mg | (22 %) | ||
| Potassium | 561 mg | (14 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 19 mg | (6 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 9.9 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 43 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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
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.
