Healthy Dinner

Pumpkin Soup in Pumpkin Bowls

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Pumpkin Soup in Pumpkin Bowls
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 55 min.
Ready in
Calories:
227
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories227 kcal(11 %)

Ingredients

for
4
Ingredients
4 small Pumpkin (z. B. Hokkaido)
200 grams starchy potatoes
1 onion
1 garlic
butter
600 milliliters Vegetable broth
1 tablespoon Pumpkin seed
50 milliliters Whipped cream
Iodized salt
peppers (freshly ground)
Nutmeg
How healthy are the main ingredients?
PumpkinpotatooniongarlicPumpkin seedWhipped cream

Preparation steps

1.

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. 

2.

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.

3.

Toast the pumpkin seeds in a dry frying pan until golden. 

4.

Puree the soup. Stir in the cream and additional broth to reach the desired consistency. Season with salt, pepper and nutmeg.

5.

For serving: Divide the soup between the warm pumpkins and garnish with the toasted pumpkin seeds.