Pumpkin Tomato Soup

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(1 vote)
Pumpkin Tomato Soup
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Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
179
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie179 cal.(9 %)
Protein4 g(4 %)
Fat12 g(10 %)
Carbohydrates13 g(9 %)
Sugar added0 g(0 %)
Roughage5.2 g(17 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.7 mg(23 %)
Vitamin K13.4 μg(22 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate91 μg(30 %)
Pantothenic acid1.1 mg(18 %)
Biotin3.3 μg(7 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C35 mg(37 %)
Potassium805 mg(20 %)
Calcium91 mg(9 %)
Magnesium29 mg(10 %)
Iron2.1 mg(14 %)
Iodine5 μg(3 %)
Zinc0.6 mg(8 %)
Saturated fatty acids7.4 g
Uric acid99 mg
Cholesterol30 mg
Complete sugar11 g

Ingredients

for
4
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
How healthy are the main ingredients?
PumpkinSour creamWhipped creamthymeoniongarlic clove

Preparation steps

1.

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.

2.

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.