Pumpkin Soup with Olives and Tomatoes
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
129
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 129 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 16.6 μg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.4 mg | (20 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 90 μg | (30 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 47 mg | (49 %) | ||
| Potassium | 777 mg | (19 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 68 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 600 grams Hokkaido pumpkin (or other winter squash)
- 800 grams ripe Tomatoes
- 80 grams white onions
- 1 chili pepper
- 1 garlic clove
- 3 Tbsps olive oil
- salt
- peppers
- 200 grams waxy potatoes (cooked the previous day)
- 30 grams pitted black Olives
- Basil (for garnish)
Preparation steps
1.
Peel, seed, and dice the squash. Trim and blanch the tomatoes. Peel the skin, remove the seeds reserving the juice through a sieve and dice the flesh. Peel and dice the onion and garlic. Slice the chile pepper in half lengthwise, remove seeds and ribs, and finely chop.
Heat the oil in a saucepan and saute the onion, garlic and chile pepper. Add the squash and continue to saute briefly. Add the broth and simmer for 5 minutes at a low heat. Peel the potatoes and finely dice. Add the potatoes to the soup and cook for another 10 minutes. Add tomatoes and juice. Season with salt and pepper and simmer for another 2-3 minutes. Dice the olives and stir into the soup. Add more broth if desired.
2.
Garnish with basil and serve.
