Pumpkin Vegetable Soup
(1 vote)
(1 vote)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
133
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 133 cal. | (6 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 24.5 μg | (41 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 2 μg | (4 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 72 mg | (7 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 6 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 1 ½ centimeters fresh ginger
- 200 grams waxy potatoes
- 250 grams Pumpkin
- 150 grams Kohlrabi
- 100 grams Celery root
- 2 Tbsps butter
- 800 milliliters Vegetable broth
- salt
- freshly ground peppers
- 1 Tbsp Curry powder
- ground Cumin
- cilantro (for garnish)
Preparation steps
1.
Peel onion, garlic and ginger and chop finely.
2.
Peel vegetables, trim and cut into bite-size pieces.
3.
Melt butter in a saucepan and sauté onion with garlic and ginger. Add prepared vegetables, sauté briefly, add broth and season with salt and pepper. Let simmer for about 15 minutes over medium heat.
4.
Remove half of vegetables from the pan. Purée remaining soup with an immersion blender, add vegetables back to the pan and season again with salt, pepper, curry and a pinch of cumin.
5.
Distribute to bowls and serve garnished with cilantro leaves.
