Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
The long-chain carbohydrates from the potato ensure long-lasting satiety. The tubers also provide important vitamin C. The pumpkin scores with a large amount of vitamin A, which is not only beneficial for skin and hair but also for eyesight.
A freshly baked bread goes wonderfully well with the soup - why not try our fine mixed wheat bread with it!
If you like it a bit spicier, you can also season the soup with cayenne pepper.
(Percentage of daily recommendation)
| Calorie | 137 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.6 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.1 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 55 μg | (18 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 0.7 μg | (2 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26 mg | (27 %) | ||
| Potassium | 640 mg | (16 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 200 grams floury potatoes
- 500 grams Pumpkin (peeled and seeded, such as butternut)
- 1 onion
- 1 pc fresh ginger (about 1.5 cm)
- 1 garlic clove
- 2 Tbsps butter
- 1 l Vegetable broth
- salt
- freshly ground peppers
- Nutmeg
Preparation steps
Peel potatoes and dice. Cut pumpkin pulp into cubes. Peel onion, ginger and garlic, chop finely. Heat butter in a saucepan and sauté onion, garlic and ginger until translucent. Add pumpkin and potato cubes and sauté briefly. Add broth and simmer for 25-30 minutes on low heat.
Puree soup and season with salt, pepper and nutmeg.
Pour soup into bowls, top with sour cream and season with pepper. Serve.
