Pumpkin Soup with Orange
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 120 cal. | (6 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 3 g | (3 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 71 μg | (24 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 584 mg | (15 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 0.3 g | |||
| Uric acid | 77 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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.
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