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Pumpkin Soup with Cilantro
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Preparation:
25 min.
Preparation
ready in 1 hr
Calories:
201
calories
Calories
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1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 201 cal. | (10 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 9.6 μg | (16 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 579 mg | (14 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 24 mg | (8 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 40 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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Ingredients
for
4
- Ingredients
- 100 grams starchy potatoes
- 1 carrot
- 2 centimeters fresh ginger
- 400 grams Pumpkin peeled and seeded (such as Hokkaido)
- 1 onion
- 1 garlic clove
- 1 Tbsp butter
- 1 tsp Curry powder
- 1 l Vegetable broth
- 100 grams Whipped cream
- 50 grams Crème fraiche
- salt
- freshly ground peppers
- freshly ground Nutmeg
- fresh Coriander (for garnish)
Preparation steps
1.
Peel and finely dice the potatoes, carrot, and ginger. Cut the pumpkin into cubes. Peel and finely dice the onion and garlic. Heat the butter in a pan, and sauté the onions and garlic. Add the pumpkin, carrots, ginger, and curry powder. Sauté briefly, then pour in the broth. Add the potatoes, and simmer gently for 25-30 minutes.
2.
Puree the soup, then mix in the cream and crème fraîche. If the soup is too thick, add a little broth to thin it out. Bring to a boil, and season to taste with salt, pepper, and nutmeg.
3.
Pour the soup into bowls, garnish with the cilantro, and serve.
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