Spicy Pumpkin Soup with Pepitas

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Spicy Pumpkin Soup with Pepitas
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Health Score:
58 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 30 min.
Ready in
Calories:
191
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie191 cal.(9 %)
Protein4 g(4 %)
Fat14 g(12 %)
Carbohydrates12 g(8 %)
Sugar added2 g(8 %)
Roughage2.6 g(9 %)
Vitamin A0.2 mg(25 %)
Vitamin D0.4 μg(2 %)
Vitamin E1.3 mg(11 %)
Vitamin K6.2 μg(10 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.5 mg(13 %)
Vitamin B₆0.1 mg(7 %)
Folate38 μg(13 %)
Pantothenic acid0.5 mg(8 %)
Biotin1.7 μg(4 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C11 mg(12 %)
Potassium352 mg(9 %)
Calcium53 mg(5 %)
Magnesium25 mg(8 %)
Iron1.1 mg(7 %)
Iodine3 μg(2 %)
Zinc0.6 mg(8 %)
Saturated fatty acids7.8 g
Uric acid47 mg
Cholesterol32 mg
Complete sugar7 g

Ingredients

for
8
Ingredients
2 Tbsps Pumpkin seed (optional)
2 Tbsps butter
3 Tbsps all-purpose flour
2 Tbsps Curry powder
4 cups Vegetable broth
3 cups canned Pumpkin
1 ½ cups half and half cream
2 Tbsps soy sauce
1 Tbsp white sugar
salt (to taste)
freshly ground Black pepper (to taste)
How healthy are the main ingredients?
PumpkinPumpkin seedsoy saucesugarsalt

Preparation steps

1.
Preheat oven to 375 degrees F. Arrange pumpkin seeds in a single layer on a baking sheet. Toast in preheated oven for about 10 minutes, or until seeds begin to brown.
2.
Melt butter in a large pot over medium heat. Stir in flour and curry powder, stirring until smooth. Cook, stirring, until mixture begins to bubble. Gradually whisk in broth, and cook until thickened. Stir in pumpkin and half-and-half. Season with soy sauce, sugar, salt, and pepper. Bring just to a boil, then remove from heat. Garnish with roasted pumpkin seeds.