Satisfying Vegan Food

Pumpkin Soup

5
Average: 5 (2 votes)
(2 votes)
Pumpkin Soup
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Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
797
calories
Calories

Healthy, because

Even smarter

Nutritional values

Sweet potatoes provide the body with large amounts of potassium. This mineral is good for the heart, regulates and stabilises blood pressure and can even reduce stress.

As a topping, try roasted seeds, they give a special crunch effect! Also a fruity balsamic vinegar rounds off the soup tastefully.

You can make the focaccia yourself, it is very easy and you can use the flour and topping of your choice.

1 serving contains
(Percentage of daily recommendation)
Calorie797 kcal(38 %)
Protein7.16 g(7 %)
Fat62.42 g(54 %)
Carbohydrates50.98 g(34 %)
Sugar added0 g(0 %)
Roughage5.56 g(19 %)
Vitamin A4,585.43 mg(573,179 %)
Vitamin D0 μg(0 %)
Vitamin E3.16 mg(26 %)
Vitamin B₁0.25 mg(25 %)
Vitamin B₂0.38 mg(35 %)
Niacin3.71 mg(31 %)
Vitamin B₆0.5 mg(36 %)
Folate60.65 μg(20 %)
Pantothenic acid1.78 mg(30 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C80.88 mg(85 %)
Potassium1,405.64 mg(35 %)
Calcium140.9 mg(14 %)
Magnesium68.52 mg(23 %)
Iron3.27 mg(22 %)
Zinc1.27 mg(16 %)
Saturated fatty acids40.26 g
Cholesterol182.83 mg

Ingredients

for
4
Ingredients
1 kilogram Pumpkin
500 grams starchy Sweet potato
1 shallot
1 garlic
1 tablespoon freshly grated ginger (or 1 teaspoon ground ginger)
2 red dried chile peppers
1 Vegetable broth
2 clarified butter
2 ground cilantro
1 teaspoon Turmeric
salt
freshly ground peppers
125 grams Sour cream
cayenne pepper
lemon juice
How healthy are the main ingredients?
PumpkinSweet potatoshallotgarlicgingerTurmeric

Preparation steps

1.

Cut open pumpkin, remove the seeds and cut the flesh into small cubes. Peel the sweet potatoes and dice finely. Peel shallots and garlic and chop finely. Crush chillies slightly and remove the seeds.

2.

Sauté shallots and garlic in butter until translucent, then add ​​ginger, chilies, pumpkin and potato cubes and cook briefly. Sprinkle with the coriander and turmeric and stir. Add hot vegetable stock and bring to a boil. Simmer approximately 20 minutes. 

3.

Puree the soup, then add sour cream and season with lemon juice, cayenne pepper and salt to taste.

4.

Serve in bowls, sprinkle with freshly ground pepper and serve with toasted pieces of focaccia (or white bread).