Gourmet Low-Carb

Spicy Pumpkin Soup with Olive Mozzarella Skewers

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Average: 4.9 (11 votes)
(11 votes)
Spicy Pumpkin Soup with Olive Mozzarella Skewers

Spicy pumpkin soup with olive mozzarella skewers - Small heater in a glass. Photo: Iris Lange-Fricke

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Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
90
calories
Calories

Healthy, because

Even smarter

Nutritional values

In Pumpkin is vitamin A, which promotes the work of the immune system. In addition, it has an important role in the process of vision. The essential oils and pungent substances from Ginger provide a fresh taste kick and have blood circulation-promoting effect.

Of course, you can also prepare the spicy pumpkin soup with other types of pumpkin, for example, butternut squash. Outside the pumpkin season, carrots, sweet potatoes or a mixture of both vegetables are also suitable.

1 glass contains
(Percentage of daily recommendation)
Calorie90 cal.(4 %)
Protein3 g(3 %)
Fat7 g(6 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2 g(7 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin K4.3 μg(7 %)
Vitamin B₁0 mg(0 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.2 mg(10 %)
Vitamin B₆0.1 mg(7 %)
Folate35 μg(12 %)
Pantothenic acid0.4 mg(7 %)
Biotin0.9 μg(2 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C9 mg(9 %)
Potassium283 mg(7 %)
Calcium78 mg(8 %)
Magnesium12 mg(4 %)
Iron1 mg(7 %)
Iodine17 μg(9 %)
Zinc0.5 mg(6 %)
Saturated fatty acids2.1 g
Uric acid13 mg
Cholesterol7 mg
Complete sugar3 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
6
Ingredients
14 ozs hokkaido pumpkin pulp
¼ oz ginger roots
1 garlic clove
1 red chili pepper
1 Tbsp olive oil
¼ tsp ground Turmeric
18 ozs -21 ounces Vegetable broth
12 green olives (pitted)
6 Bocconcini
salt
peppers
2 pinches ground paprika
How healthy are the main ingredients?
olive oilgarlic clovesalt
Preparation

Kitchen utensils

6 small Wooden skewers, 1 Immersion blender, 6 small Glasses

Preparation steps

1.

Cut pumpkin flesh into cubes. Peel and chop ginger and garlic. Clean, wash and halve the chili pepper lengthwise, remove the seeds and chop.

2.

Heat oil in a pot. Add ginger, garlic, chili, pumpkin and turmeric to the pot and sauté over medium heat for 3 minutes. Pour in vegetable stock and simmer soup over low heat for about 15 minutes.

3.

Meanwhile, put olives and mozzarella balls on 6 small skewers.

4.

Finely puree soup with a blender and season with salt and pepper. Pour soup into 6 glasses and sprinkle with paprika powder. Serve hot pumpkin soup with olive-mozzarella skewers.