Easy Vegan Pumpkin Soup
Easy Vegan Pumpkin Soup - The perfect companion for the pumpkin season! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
Hokkaido Pumpkin is abundant in natural plant dyes, which helps protect cells from free radical damage.
The pumpkin soup with Hokkaido can also be prepared with other types of pumpkin - butternut or nutmeg pumpkin are suitable, for example.
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calories | 627 kcal | (30 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 52 g | (35 %) | ||
| Roughage | 6 g | (20 %) | ||
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.1 mg | (26 %) | ||
| Vitamin K | 21.9 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.4 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 86 μg | (29 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 2.7 μg | (6 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 937 mg | (23 %) | ||
| Calcium | 55 mg | (6 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Uric acid | 21 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 28 ozs Pumpkin (cubed)
- 2 shallots
- 1 garlic clove
- 1 pc ginger (about 1/2 ounce)
- 3 Tbsps sesame oil
- 18 ozs Vegetable broth
- 14 ozs Coconut milk (9% fat)
- salt
- peppers
- 1 Orange
- soy sauce
- Nutmeg
- 4 Tbsps Pumpkin seed
- 4 Tbsps Pumpkin seed oil
- ½ bunch parsley
- ½ bunch cilantro
Preparation steps
Wash, clean, halve, core and cut Hokkaido into pieces. Put 4 tablespoons of the Hokkaido cubes aside. Peel and chop the shallots, garlic and ginger. Heat 2 tablespoons of oil in a large pot and sauté the pumpkin, shallots, garlic and ginger over medium heat for 5 minutes.
Pour in broth and coconut milk and season with salt and pepper. Simmer over low to medium heat for 15-20 minutes.
In the meantime, heat the remaining oil in a pan and fry the remaining Hokkaido cubes for 5-7 minutes at medium heat. Cut the orange in half and squeeze the juice.
Finely puree the pumpkin soup with a hand blender and season with orange juice, soy sauce and nutmeg.
Spread the pumpkin soup with Hokkaido on four plates. Spread fried pumpkin cubes, pumpkin seeds and pumpkin seed oil over them and serve garnished with parsley or coriander as desired.
