Pumpkin Soup with Pumpkin Seeds

1
Average: 1 (1 vote)
(1 vote)
Pumpkin Soup with Pumpkin Seeds
share Share
print
bookmark_border Copy URL
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr
Ready in
Calories:
414
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie414 cal.(20 %)
Protein13 g(13 %)
Fat29 g(25 %)
Carbohydrates26 g(17 %)
Sugar added0 g(0 %)
Roughage12.3 g(41 %)
Vitamin A0.7 mg(88 %)
Vitamin D0.6 μg(3 %)
Vitamin E9.1 mg(76 %)
Vitamin K25.4 μg(42 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.6 mg(43 %)
Folate191 μg(64 %)
Pantothenic acid2.3 mg(38 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C61 mg(64 %)
Potassium1,692 mg(42 %)
Calcium169 mg(17 %)
Magnesium92 mg(31 %)
Iron4.8 mg(32 %)
Iodine10 μg(5 %)
Zinc2.1 mg(26 %)
Saturated fatty acids11.6 g
Uric acid227 mg
Cholesterol42 mg
Complete sugar22 g

Ingredients

for
4
Ingredients
2 Hokkaido pumpkin (about 300 g)
1 onion
2 Tbsps vegetable oil
1 l Vegetable broth
200 milliliters Whipped cream
salt
freshly ground peppers
Nutmeg
1 tsp Curry powder
4 Tbsps Pumpkin seed
How healthy are the main ingredients?
Whipped creamPumpkin seedHokkaido pumpkinonionsaltNutmeg

Preparation steps

1.

Rinse and halve the pumpkin. Remove the seeds and dice. Peel and finely chop the onion. Heat the oil in a saucepan, and sauté until the onions are soft. Add the pumpkin, and sauté another 3-5 minutes, then add the broth. Cook for 25-30 minutes over medium heat until soft.

2.

Puree with an immersion blender and bring to a boil again. Stir in the cream and season with salt, pepper, nutmeg, and curry powder. If too thick, add a bit more broth. Toast the pumpkin seeds in a dry frying pan. Divide the soup into preheated bowls, and garnish with the pumpkin seeds.