Pumpkin Soup
(1 vote)
(1 vote)
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)
(Percentage of daily recommendation)
| Calorie | 193 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 | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 12 μg | (20 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 551 mg | (14 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 40 mg | (13 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
