Pumpkin Soup in Pumpkin Bowls
Healthy, because
Even smarter
Nutritional values
The Hokkaido pumpkin provides plenty of potassium, which regulates the body's water balance. It has a natural draining effect by stimulating kidney and bladder activity.
For a variant without animal products, replace the butter with vegetable oil, such as rapeseed oil. The cream can be replaced with 2-3 tablespoons of light almond paste or alternative products based on soya, oats or rice from the supermarket.
(Percentage of daily recommendation)
| Calorie | 507 cal. | (24 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 78 g | (52 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 33.5 g | (112 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 15.4 mg | (128 %) | ||
| Vitamin K | 76.4 μg | (127 %) | ||
| Vitamin B₁ | 0.8 mg | (80 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 1.8 mg | (129 %) | ||
| Folate | 552 μg | (184 %) | ||
| Pantothenic acid | 6.3 mg | (105 %) | ||
| Biotin | 1.5 μg | (3 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 191 mg | (201 %) | ||
| Potassium | 4,819 mg | (120 %) | ||
| Calcium | 358 mg | (36 %) | ||
| Magnesium | 146 mg | (49 %) | ||
| Iron | 12.7 mg | (85 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 673 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 60 g |
Ingredients
- Ingredients
- 4 small Pumpkin (z. B. Hokkaido)
- 200 grams starchy potatoes
- 1 onion
- 1 garlic clove
- butter
- 600 milliliters Vegetable broth
- 1 Tbsp Pumpkin seed
- 50 milliliters Whipped cream
- Iodized salt
- peppers (freshly ground)
- Nutmeg
Preparation steps
Slice off the tops of the pumpkins without damaging the exterior. Remove the seeds and the pumpkin flesh. Cube the pumpkin flesh. Once the flesh is removed, it should equal 1000 g (approximately 4 cups). Place the hollowed pumpkins in an oven preheated to 80°C (approximately 175°F) to keep warm.
Peel and dice the potatoes. Peel and chop the onion and garlic. Melt the butter in a large pot. Sauté the onions and garlic in hot butter until translucent, and then add the pumpkin cubes. Add the potatoes and broth to the pot and simmer for 25-30 minutes, stirring occasionally.
Toast the pumpkin seeds in a dry frying pan until golden.
Puree the soup. Stir in the cream and additional broth to reach the desired consistency. Season with salt, pepper and nutmeg.
For serving: Divide the soup between the warm pumpkins and garnish with the toasted pumpkin seeds.
