Pumpkin Soup
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.
(Percentage of daily recommendation)
| Calorie | 797 kcal | (38 %) | ||
| Protein | 7.16 g | (7 %) | ||
| Fat | 62.42 g | (54 %) | ||
| Carbohydrates | 50.98 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.56 g | (19 %) |
| Vitamin A | 4,585.43 mg | (573,179 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.16 mg | (26 %) | ||
| Vitamin B₁ | 0.25 mg | (25 %) | ||
| Vitamin B₂ | 0.38 mg | (35 %) | ||
| Niacin | 3.71 mg | (31 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 60.65 μg | (20 %) | ||
| Pantothenic acid | 1.78 mg | (30 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 80.88 mg | (85 %) | ||
| Potassium | 1,405.64 mg | (35 %) | ||
| Calcium | 140.9 mg | (14 %) | ||
| Magnesium | 68.52 mg | (23 %) | ||
| Iron | 3.27 mg | (22 %) | ||
| Zinc | 1.27 mg | (16 %) | ||
| Saturated fatty acids | 40.26 g | |||
| Cholesterol | 182.83 mg |
Ingredients
- 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
Preparation steps
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.
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.
Puree the soup, then add sour cream and season with lemon juice, cayenne pepper and salt to taste.
Serve in bowls, sprinkle with freshly ground pepper and serve with toasted pieces of focaccia (or white bread).
