Velvety Autumnal Soup
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
261
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 261 cal. | (12 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 23.6 μg | (39 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 814 mg | (20 %) | ||
| Calcium | 85 mg | (9 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 6 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Tbsps olive oil
- 2 onions (chopped)
- 1 tsp ground Cumin
- 35 ozs Pumpkin (peeled, deseeded and chopped)
- 3 cups vegetable stock
- ½ cup double cream
- 2 Tbsps Pumpkin seed oil
Preparation
Kitchen utensils
1 Pot mit Deckel, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Baking sheet, 1 Can opener, 1 Paper towel
Preparation steps
1.
Heat the oil in a large pan and gently cook the onions until soft but not brown.
2.
Stir in the ground cumin, cook for 1 minute then add the chopped pumpkin and cook for 5 minutes, stirring from time to time.
3.
Add the stock, bring to a boil then season with salt and pepper, reduce the heat and simmer gently for 15 - 20 minutes or until the pumpkin is very tender.
4.
Blend the soup in a food processor or with a hand blender then add the cream. Reheat gently, check the seasoning and pour into warmed bowls. Swirl the pumpkin oil into the soup and serve immediately.
