Pumpkin Soup
(1 vote)
(1 vote)
Health Score:
81 / 100
Difficulty:
moderate
Difficulty
Preparation:
50 min.
Preparation
Calories:
397
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 397 cal. | (19 %) | ||
| Protein | 19 g | (19 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 12.8 g | (43 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5.4 mg | (45 %) | ||
| Vitamin K | 25.6 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 7.3 mg | (61 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 177 μg | (59 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,639 mg | (41 %) | ||
| Calcium | 335 mg | (34 %) | ||
| Magnesium | 120 mg | (40 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 201 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 21 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- for the soup
- 1 Pumpkin (approx 5-6 pounds)
- 2 chopped onions
- 2 garlic cloves
- 1 Tbsp butter
- 1 tsp sweet ground paprika
- salt
- freshly ground peppers
- Nutmeg
- 9 ozs Vegetable broth
- 7 ozs Whipped cream
- 4 Tbsps sherry
- 2 Tbsps soy sauce
- 3 Tbsps Worcestershire sauce
- for the additions
- 4 ozs roasted Pumpkin seed
- 7 ozs halved Cherry tomatoes
- 2 slices diced and roasted Pumpernickel bread
- 7 ozs roasted onions
- 7 Tbsps grated Parmesan
Preparation steps
1.
Cut the stem off the pumpkin. Remove the seeds and fibers. Remove the pulp, leaving the shell intact.
2.
Rinse the pumpkin thoroughly and dry in a warm oven 150°F.
3.
Sweat the onions in hot butter. Squeeze the garlic and chop the pumpkin pulp. Season with salt, pepper, paprika and nutmeg. Combine the onions, garlic and pumpkin with the vegetable stock. Simmer for about 20 minutes.
4.
Puree the soup. Stir in the cream, sherry, soy sauce and Worcestershire sauce. Season to taste.
5.
Pour the soup back into the pumpkin shell. Add the ingredients from the additions section and serve.
