Pumpkin Soup

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Pumpkin Soup
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
193
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie193 cal.(9 %)
Protein3 g(3 %)
Fat16 g(14 %)
Carbohydrates9 g(6 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin K12 μg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate54 μg(18 %)
Pantothenic acid0.6 mg(10 %)
Biotin4.1 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium551 mg(14 %)
Calcium56 mg(6 %)
Magnesium40 mg(13 %)
Iron3 mg(20 %)
Iodine3 μg(2 %)
Zinc0.7 mg(9 %)
Saturated fatty acids10.1 g
Uric acid62 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
500 grams Pumpkin (such as butternut)
1 onion
30 grams ginger
1 Tbsp pink peppercorns
2 Tbsps Canola oil
1 Tbsp Curry powder
200 milliliters Coconut milk
750 milliliters Vegetable broth
salt
freshly ground peppers
Nutmeg (freshly grated)
thyme (for garnish)
How healthy are the main ingredients?
PumpkinCoconut milkgingeronionsaltNutmeg

Preparation steps

1.

Chop pumpkin flesh into small cubes. Peel onion and ginger and chop finely. Place peppercorns in a mortar and grind coarsely. Add oil to a pan and saute onion and ginger. Add half the pepper and sprinkle with curry powder. Saute for 1 to 2 minutes and add coconut milk. Add pumpkin and enough broth to cover pumpkin. Simmer over moderate heat, covered, for about 20 minutes until pumpkin is soft. Puree mixture and thin with broth if necessary. Season with salt, pepper and nutmeg. Serve garnished with remaining pepper and thyme.

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