Pumpkin Soup with Sage and Walnuts
Pumpkin soup with sage and walnuts - Creamy superfood in a bowl
Healthy, because
Even smarter
Nutritional values
Pumpkin offers plenty of the cell-protecting plant pigment beta-carotene, a precursor to vitamin A, which is important for healthy eyes. Walnuts provide plenty of healthy polyunsaturated fatty acids.
Not only is this soup super healthy, it's also super convenient - because you can freeze it beautifully and then thaw it in portions.
(Percentage of daily recommendation)
| Calorie | 442 cal. | (21 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.8 mg | (57 %) | ||
| Vitamin K | 9.1 μg | (15 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 58.3 μg | (19 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 9.4 μg | (21 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 26.9 mg | (28 %) | ||
| Potassium | 598 mg | (15 %) | ||
| Calcium | 120 mg | (12 %) | ||
| Magnesium | 71.3 mg | (24 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 10.5 μg | (5 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 13.1 g | |||
| Uric acid | 40.4 mg | |||
| Cholesterol | 51.3 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 18 ozs pumpkin flesh
- 3 ozs floury potatoes
- 2 shallots
- 2 garlic cloves
- 1 small red chili pepper
- 1 Tbsp olive oil
- 36 ozs Vegetable broth
- 6 Tbsps Walnut
- 4 ozs Spelt baguette (4 slice)
- 1 Tbsp butter
- ½ organic lemon (peel and juice)
- ½ tsp Ras el hanout (Arabic seasoning mix)
- salt
- peppers
- 7 ozs Crème fraiche
- 10 grams sage leaves (1 handful)
Preparation steps
Dice the pumpkin flesh. Peel potatoes, shallots and garlic and dice everything. Halve chili pepper lengthwise, remove seeds, wash and chop.
Heat 1 tablespoon oil in a saucepan. Sauté shallots, garlic and chili in it over medium heat for 2 minutes. Add pumpkin and potatoes and sauté for 2 minutes. Then add broth and simmer pumpkin over medium heat until tender, 15-20 minutes.
Meanwhile, coarsely chop walnuts. Dice baguette. Heat butter in a frying pan. Add bread cubes and fry for 4 minutes over medium heat until crisp. Add walnuts and fry for 1 minute. Season everything with lemon zest, Ras el-Hanout, salt and pepper.
Finely puree soup and add about 2/3 of the crème fraîche. Season to taste with lemon juice, salt and pepper. Wash sage leaves and shake dry. Divide soup into plates, pour remaining crème fraîche on top, sprinkle walnut croutons on top and arrange decoratively with sage leaves.
