Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
for
4
Pumpkin Soup with Pumpkin Seeds
30 min., ready in 1 hr
Time:
414
calories
Calories:
Health Score:
89 / 100
Ingredientsfor
- 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
Preparation
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.
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 414 cal. | (20 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 26 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.3 g | (41 %) |