Pumpkin Tomato Soup
Healthy, because
Even smarter
Nutritional values
Tomatoes add valuable beta-carotenes to this soup, a plant dye which converts into vitamin A in the body, which supports healthy vision, eye sight and defenses.
Serve this soup with a whole wheat baguette for added texture and fiber.
(Percentage of daily recommendation)
| Calorie | 179 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 13.4 μg | (22 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 91 μg | (30 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 805 mg | (20 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 29 mg | (10 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 30 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 28 ozs Pumpkin
- 1 onion
- 2 garlic cloves
- 7 ozs Vine tomato
- 2 Tbsps butter
- salt
- peppers
- 26 ozs Vegetable broth
- 1 tsp Sambal oelek
- 4 Tbsps Sour cream
- 2 Tbsps heavy Whipped cream
- 1 tsp thyme
Preparation steps
Peel the pumpkin and cut into large strips. Peel the onion and chop. Peel garlic and finely chop. Blanch the tomatoes for a few seconds, rinse in cold water, peel, quarter, remove cores and roughly cut.
Heat the butter in a pan and sauté onions and garlic, then add the pumpkin and tomatoes and cook briefly. Pour in the broth and cook for about 20 minutes. Puree the soup and pour through a sieve if necessary. Season with salt and sambal oelek and pour into soup bowls. Mix the sour cream with the liquid heavy cream and pour in a spiral pattern on the soup. Serve with thyme sprigs.
