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Pumpkin Soup with Pumpkin Seeds
(1 vote)
Health Score:
89 / 100
Difficulty:
easy
Preparation:
30 min.
Preparation
ready in 1 hr
Calories:
414
calories
Calories
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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 %) |
more nutritional values
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 9.1 mg | (76 %) | ||
| Vitamin K | 25.4 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 191 μg | (64 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,692 mg | (42 %) | ||
| Calcium | 169 mg | (17 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 227 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 22 g |
Author of this recipe:
EAT-SMARTER
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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
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.
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