Vegan Hokkaido Soup
Pumpkin contains plenty of beta-carotene. As an antioxidant, the carotenoid has the property of scavenging cell-damaging free radicals. It is also converted into vitamin A on demand in the body - something our eyes are most pleased about.
Instead of soy cream, you can also refine the Hokkaido soup with oat casein or - for an exotic touch - with coconut milk. If it does not necessarily have to be vegan, you can replace the soy cream with whipped cream.
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 49 g | (33 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.7 mg | (89 %) | ||
| Vitamin K | 40 μg | (67 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 139 μg | (46 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.3 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,342 mg | (34 %) | ||
| Calcium | 101 mg | (10 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 24 g |
Ingredients
- Ingredients
- 1 Hokkaido pumpkin (approx 24 ounces)
- 11 ozs floury potatoes
- 6 ozs small Pear
- 2 Tbsps lemon juice
- 1 onion
- 1 garlic clove
- 5 Tbsps Canola oil
- 36 ozs Vegetable broth
- salt
- 1 tsp Curry powder
- peppers
- 3 Tbsps Sunflower seed
- 2 slices Spelt bread
- ½ bunch Chives
- 4 ozs Soy creamer
Preparation steps
Clean, wash and dice the Hokkaido pumpkin. Peel, wash and dice potatoes. Wash pears, set aside 1 pear, quarter the rest, remove core, dice and sprinkle with lemon juice.
Peel and finely chop the onion and garlic. Heat 2 tablespoons of oil in a saucepan. Add onion and garlic and sauté for 2-3 minutes over medium heat.
Add the pumpkin and potatoes and sauté, stirring, for about 5 minutes. Add broth and bring everything to a boil once. Season with salt, curry powder and pepper, add pear cubes and simmer the soup for 20-25 minutes at medium heat.
Meanwhile, toast sunflower seeds in a pan without fat for 3-4 minutes over medium heat, then let cool. Cut bread into approx. 1/2 inch cubes. Heat 2 tablespoons of oil in a frying pan. Add bread cubes and fry for 3-4 minutes over medium heat until crispy. Remove croutons and drain on kitchen paper.
Cut remaining pear into thin slices. Heat remaining oil in a frying pan. Fry pear slices in it for approx. 1 minute on each side over high heat. Wash chives, shake dry and cut into fine rolls.
Finely puree the contents of the pot with a hand blender. Stir in 3 oz soy cream; if the soup is too thick, add some more broth.
Season soup, divide among bowls or deep plates, and fold in 1 tablespoon of soy cream decoratively on each. Arrange fried pear slices on top, pepper, and serve sprinkled with sunflower seeds and chives. Serve croutons separately.