Spicy Pumpkin Soup with Chickpeas
Healthy, because
Even smarter
Nutritional values
Ginger and pepperoncini add spice to the pumpkin soup and heat it up properly. The ginger stimulates digestion and stimulates the blood circulation with the spicy substances contained.
If the soup becomes too hot for you, you can exchange the pepperoncini for a milder pointed pepper, for example. A tablespoon of sour cream also brings refreshment to the plate.
(Percentage of daily recommendation)
| Calorie | 348 cal. | (17 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 38 g | (25 %) | ||
| Sugar added | 10 g | (40 %) | ||
| Roughage | 8.8 g | (29 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 14.1 μg | (24 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 279 mg | (28 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 266 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 19 g |
Ingredients
- Ingredients
- 18 ozs Pumpkin
- 4 ozs Snow peas
- 1 onion
- 1 garlic clove
- 1 oz ginger
- 1 red Pepperoncini
- 3 Tbsps sesame oil
- 2 Tbsps sugar
- 1 l Vegetable broth
- 14 ozs chickpeas (canned)
- 1 Tbsp Curry powder
- ground cilantro
- ground Cumin
- salt
- peppers
- 2 ozs freshly grated pecorino romano
Preparation steps
Halve pumpkin, peel, remove seeds and fibers, coarsely chop pulp. Rinse, dry and halve snow peas. Peel onion, garlic, and ginger and chop finely. Rinse pepperoncini and halve, remove seeds and ribs and cut into thin strips.
Heat oil in a saucepan and saute onion, garlic, ginger and pepperoncini. Add pumpkin cubes and sprinkle with sugar. Stir until lightly caramelized. Add broth and snow peas and simmer for 10-15 minutes. Drain chickpeas and rinse in cold water, drain again. Add to the soup. Season soup with curry powder, cumin powder, salt and pepper. Simmer for 5 more minutes.
Pour soup into bowls and sprinkle with cheese. Season with freshly ground pepper and serve.
