Pumpkin Soup with Orange

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Pumpkin Soup with Orange
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
120
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie120 cal.(6 %)
Protein3 g(3 %)
Fat3 g(3 %)
Carbohydrates17 g(11 %)
Sugar added2 g(8 %)
Roughage5.1 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin K34.4 μg(57 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.3 mg(21 %)
Folate71 μg(24 %)
Pantothenic acid0.8 mg(13 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C67 mg(71 %)
Potassium584 mg(15 %)
Calcium86 mg(9 %)
Magnesium26 mg(9 %)
Iron1.5 mg(10 %)
Iodine3 μg(2 %)
Zinc0.4 mg(5 %)
Saturated fatty acids0.3 g
Uric acid77 mg
Cholesterol0 mg
Complete sugar16 g

Ingredients

for
4
Ingredients
500 grams Pumpkin
2 fresh Oranges
1 garlic clove
1 tsp freshly grated ginger
1 Tbsp Canola oil
2 centiliters Orange liqueur
salt
freshly ground peppers
1 tsp honey
1 handful Watercress (for garnishing)
How healthy are the main ingredients?
PumpkinWatercressgingerhoneyOrangegarlic clove

Preparation steps

1.

Cut pumpkin pulp into cubes. Rinse oranges with hot water, dry and grate zest. Cut both oranges into halves and squeeze out juice. Peel and chop garlic. Heat oil in a pan nad saute garlic and ginger. Add pumpkin, orange liquor and broth, simmer for about 25 minutes or until soft. Puree soup, add orange juice and zest and season with salt, pepper and honey.

2.

Pour into bowls and serve seasoned with freshly ground pepper and garnished with cress.