General • Medium
Pumpkin soup
25 min
2 /
Portions
Recipe preparation steps
1
Peel the onion and garlic cloves and chop finely. Cut the pumpkin flesh into cubes that are not too small. Wash the potatoes, peel them and also dice them.
2
Heat the oil in a pan and sauté the onion and garlic. Add the pumpkin and potato pieces and pour in 200 ml of water.
3
Grind the saffron with a little salt in a mortar and add to the soup. Let the soup simmer for about 20 minutes.
4
Puree the soup with a hand blender, adding the milk. Heat the pumpkin soup again, but do not let it boil, and season with salt, nutmeg and thyme.
Nutrients
Detailed Nutrient List
| Name | All Portions | Single Portion |
|---|---|---|
| Acidity | 6.3 g | 3.15 g |
| Alanine | 0.1 g | 0.05 g |
| Alcohol | 2.55 g | 1.28 g |
| Alpha Linolenic Acid | 0.15 g | 0.08 g |
| Alpha-Cryptoxanthin | 180.75 µg | 90.38 µg |
| Arginine | 0.15 g | 0.08 g |
| Ash | 3.07 g | 1.53 g |
| Aspartic acid | 0.4 g | 0.2 g |
| Azote | 0.04 g | 0.02 g |
| Beta-Cryptoxanthin | 360.76 µg | 180.38 µg |
| Beta-Glucan | 1.8 g | 0.9 g |
| Beta-carotene | 3.2 µg | 1.6 µg |
| Beta-sitostanol | 1.8 mg | 0.9 mg |
| Beta-sitosterol | 48.25 mg | 24.13 mg |
| Bicarbonate | 1.8 mg | 0.9 mg |
| Boron | 0.26 mg | 0.13 mg |
| Brassicasterol | 1.8 mg | 0.9 mg |
| Bromine | 1.8 mg | 0.9 mg |
| Calcium | 244 mg | 122 mg |
| Calories | 46.8 kcal | 23.4 kcal |
| Campestanol | 1.8 mg | 0.9 mg |
| Campesterol | 1.8 g | 0.9 g |
| Carbohydrate | 36.73 g | 18.37 g |
| Carotene Beta | 3780 mg | 1890 mg |
| Chloride | 527 mg | 263.5 mg |
| Chlorine | 173.62 mg | 86.81 mg |
| Cholesterol | 9.16 mg | 4.58 mg |
| Chromium | 0.3 µg | 0.15 µg |
| Citric acid | 480 mg | 240 mg |
| Coal | 1.8 g | 0.9 g |
| Cobalt | 1.8 µg | 0.9 µg |
| Complete Protein | 0.36 g | 0.18 g |
| Copper | 0.3 mg | 0.15 mg |
| Cysteine | 0.04 g | 0.02 g |
| Daidzein | 1.8 mg | 0.9 mg |
| Daidzin | 1.8 mg | 0.9 mg |
| Delta-7-Stigmastenol | 1.8 mg | 0.9 mg |
| Dietary Fiber | 1.98 g | 0.99 g |
| Energy | 196.2 kJ | 98.1 kJ |
| Ergosterol | 1.8 mg | 0.9 mg |
| Erythritol | 1.8 g | 0.9 g |
| Ethyl | 1.8 mg | 0.9 mg |
| Fat | 22.03 g | 11.02 g |
| Fatty monounsaturated | 14.46 g | 7.23 g |
| Fatty polyunsaturated | 2.29 g | 1.15 g |
| Fatty saturated | 4.18 g | 2.09 g |
| Fatty trans | 2.86 g | 1.43 g |
| Fiber | 6.65 g | 3.32 g |
| Fiber insoluble | 4.85 g | 2.43 g |
| Fiber soluble | 2.65 g | 1.33 g |
| Fluoride | 2.22 mg | 1.11 mg |
| Folate | 0.16 µg | 0.08 µg |
| Fructose | 3.44 g | 1.72 g |
| Galactose | 2.55 g | 1.28 g |
| Genistein | 1.8 mg | 0.9 mg |
| Genistin | 1.8 mg | 0.9 mg |
| Glicemyc Index | 247.1 µg | 123.55 µg |
| Glucose | 3.23 g | 1.62 g |
| Glutamic acid | 0.48 g | 0.24 g |
| Glutamine | 0.31 g | 0.16 g |
| Glycine | 0.09 g | 0.05 g |
| Glycitin | 1.8 mg | 0.9 mg |
| Histidine | 0.04 g | 0.02 g |
| Hydrogen | 1.8 g | 0.9 g |
| Hydroxyproline | 1.8 g | 0.9 g |
| Insoluble fiber | 1.8 g | 0.9 g |
| Inulin | 0.78 g | 0.39 g |
| Iodine | 46.39 µg | 23.2 µg |
| Iron | 1.07 mg | 0.54 mg |
| Isoleucine | 0.1 g | 0.05 g |
| Lactose | 7.83 g | 3.92 g |
| Leucine | 0.56 g | 0.28 g |
| Lignin | 1.8 g | 0.9 g |
| Linoleic Acid | 1.95 g | 0.98 g |
| Lutein | 8.7 µg | 4.35 µg |
| Lutein + zeaxanthin | 2707.75 mg | 1353.88 mg |
| Lycopene | 1.8 µg | 0.9 µg |
| Lysine | 0.47 g | 0.24 g |
| Magnesium | 56.26 mg | 28.13 mg |
| Malic acid | 328.5 g | 164.25 g |
| Maltose | 2.55 g | 1.28 g |
| Manganese | 0.75 mg | 0.38 mg |
| Methionine | 0.04 g | 0.02 g |
| Molybdenum | 12.04 µg | 6.02 µg |
| Natron | 1.8 g | 0.9 g |
| Nickel | 0.01 mg | 0.01 mg |
| Nitrate | 18 mg | 9 mg |
| Nitrogen | 0.27 g | 0.14 g |
| Oleic Acid | 14 g | 7 g |
| Omega 3 | 0.2 g | 0.1 g |
| Omega 6 | 2.11 g | 1.06 g |
| Omega 9 | 0.02 g | 0.01 g |
| Oxalic acid | 21.75 mg | 10.88 mg |
| Oxygen | 1.8 g | 0.9 g |
| Palmitic Acid | 2.7 g | 1.35 g |
| Ph | 14.25 µg | 7.13 µg |
| Phenylalanine | 0.11 g | 0.06 g |
| Phosphorus | 218.95 mg | 109.48 mg |
| Phytoene | 1.8 µg | 0.9 µg |
| Phytofluene | 1.8 µg | 0.9 µg |
| Phytosterols | 69.5 mg | 34.75 mg |
| Polyols | 1.8 g | 0.9 g |
| Potassium | 1557.9 mg | 778.95 mg |
| Proline | 0.09 g | 0.05 g |
| Protein | 8.65 g | 4.33 g |
| Protein Animal | 1.8 g | 0.9 g |
| Protein Plant | 1.98 g | 0.99 g |
| Quinic acid | 9 g | 4.5 g |
| Raffinose | 1.8 g | 0.9 g |
| Retinol | 1.8 µg | 0.9 µg |
| Salt | 0.65 g | 0.33 g |
| Selenium | 3.18 µg | 1.59 µg |
| Serine | 0.12 g | 0.06 g |
| Silica | 2.55 mg | 1.28 mg |
| Simple Sugars | 7.02 g | 3.51 g |
| Sodium | 255.81 mg | 127.91 mg |
| Soluble fiber | 0.18 g | 0.09 g |
| Sorbitol | 1.8 g | 0.9 g |
| Stachyose | 1.8 g | 0.9 g |
| Starch | 15.02 g | 7.51 g |
| Stearic Acid | 0.46 g | 0.23 g |
| Stigmastadiene | 1.8 mg | 0.9 mg |
| Stigmasterol | 1.8 g | 0.9 g |
| Sucrose | 5.78 g | 2.89 g |
| Sugar | 16.98 g | 8.49 g |
| Sugar Alcohols | 1.8 g | 0.9 g |
| Sugar added | 2.55 g | 1.28 g |
| Sulfur | 81.81 mg | 40.91 mg |
| Sulphate | 1.8 mg | 0.9 mg |
| TFA 18:2 t | 1.8 mg | 0.9 mg |
| Taurine | 1.8 mg | 0.9 mg |
| Theobromine | 1.8 mg | 0.9 mg |
| Threonine | 0.1 g | 0.05 g |
| Total Carbohydrates | 8.28 g | 4.14 g |
| Total Fat | 0.18 g | 0.09 g |
| Total Protein | 1.98 g | 0.99 g |
| Total sugar alcohols | 3.65 g | 1.83 g |
| Tryptophan | 0.09 g | 0.05 g |
| Tyrosine | 0.09 g | 0.05 g |
| Valine | 0.14 g | 0.07 g |
| Verbascose | 1.8 g | 0.9 g |
| Vitamin A | 635.48 µg | 317.74 µg |
| Vitamin ARE | 1224.53 µg | 612.27 µg |
| Vitamin B1 (Thiamin) | 0.43 mg | 0.22 mg |
| Vitamin B10 (PABA) | 1.8 mg | 0.9 mg |
| Vitamin B11 (Salicylic acid) | 1.8 mg | 0.9 mg |
| Vitamin B12 (Cobalamin) | 3.19 µg | 1.6 µg |
| Vitamin B13 (Orotic acid) | 1.8 mg | 0.9 mg |
| Vitamin B15 (Pangamic acid) | 1.8 mg | 0.9 mg |
| Vitamin B17 (Amygdalin) | 1.8 mg | 0.9 mg |
| Vitamin B2 (Riboflavin) | 0.57 mg | 0.29 mg |
| Vitamin B3 (Niacin) | 2.17 mg | 1.09 mg |
| Vitamin B4 (Choline) | 40.26 mg | 20.13 mg |
| Vitamin B5 (Pantothenic acid) | 1.6 mg | 0.8 mg |
| Vitamin B6 (Pyridoxine) | 0.83 mg | 0.42 mg |
| Vitamin B7 (Biotin) | 0.08 mg | 0.04 mg |
| Vitamin B9 (Folate) | 70.6 µg | 35.3 µg |
| Vitamin C (Ascorbic acid) | 51.36 mg | 25.68 mg |
| Vitamin D | 2.81 µg | 1.41 µg |
| Vitamin D3 | 1.8 µg | 0.9 µg |
| Vitamin E | 6.11 mg | 3.06 mg |
| Vitamin K | 734.24 µg | 367.12 µg |
| Vitamin PP | 0.9 mg | 0.45 mg |
| Water | 398.84 g | 199.42 g |
| Xylitol | 1.8 g | 0.9 g |
| Zeaxanthin | 4.25 µg | 2.13 µg |
| Zinc | 1.11 mg | 0.55 mg |