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Spicy Pumpkin Soup with Pepitas
(0 votes)
Health Score:
58 / 100
Difficulty:
easy
Preparation:
10 min.
Preparation
ready in 30 mins
Calories:
191
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 191 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 2.6 g | (9 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 6.2 μg | (10 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.5 mg | (13 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 1.7 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 352 mg | (9 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 25 mg | (8 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 7.8 g | |||
| Uric acid | 47 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
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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)
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.
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