General • Medium
Pumpkin soup
25 min
2 /
Portions
Ingredients - 10
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
Nutrients
| 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 | 3.27 g | 1.63 g |
| Aspartic acid | 0.4 g | 0.2 g |
| Azote | 0.04 g | 0.02 g |
| Beta-Cryptoxanthin | 360.75 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 | 0.27 mg | 0.14 mg |
| Brassicasterol | 1.8 mg | 0.9 mg |
| Bromine | 1.8 mg | 0.9 mg |
| Calcium | 255.98 mg | 127.99 mg |
| Calories | 46.8 kcal | 23.4 kcal |
| Campestanol | 1.8 mg | 0.9 mg |
| Campesterol | 1.8 g | 0.9 g |
| Carbohydrate | 36.95 g | 18.48 g |
| Carotene Beta | 3780.12 mg | 1890.06 mg |
| Chloride | 528.92 mg | 264.46 mg |
| Chlorine | 174.53 mg | 87.27 mg |
| Cholesterol | 9.19 mg | 4.6 mg |
| Chromium | 0.32 µg | 0.16 µg |
| Citric acid | 480 mg | 240 mg |
| Coal | 1.8 g | 0.9 g |
| Cobalt | 1.81 µg | 0.91 µg |
| Complete Protein | 0.36 g | 0.18 g |
| Copper | 0.31 mg | 0.16 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 | 22.08 g | 11.04 g |
| Fatty monounsaturated | 14.46 g | 7.23 g |
| Fatty polyunsaturated | 2.3 g | 1.15 g |
| Fatty saturated | 4.2 g | 2.1 g |
| Fatty trans | 2.9 g | 1.45 g |
| Fiber | 6.89 g | 3.45 g |
| Fiber insoluble | 5.04 g | 2.52 g |
| Fiber soluble | 2.7 g | 1.35 g |
| Fluoride | 2.32 mg | 1.16 mg |
| Fructose | 3.43 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 | 248.9 µg | 124.45 µg |
| Glucose | 3.22 g | 1.61 g |
| Glutamic acid | 0.48 g | 0.24 g |
| Glutamine | 0.32 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 | 46.43 µg | 23.22 µg |
| Iron | 1.86 mg | 0.93 mg |
| Isoleucine | 0.1 g | 0.05 g |
| KJ | 1576.16 kJ | 788.08 kJ |
| Kcal | 377.62 kcal | 188.81 kcal |
| 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 | 8.71 µg | 4.35 µg |
| Lutein + zeaxanthin | 2707.51 mg | 1353.76 mg |
| Lycopene | 1.8 µg | 0.9 µg |
| Lysine | 0.47 g | 0.24 g |
| Magnesium | 57.6 mg | 28.8 mg |
| Malic acid | 328.5 g | 164.25 g |
| Maltose | 2.55 g | 1.28 g |
| Manganese | 0.81 mg | 0.41 mg |
| Methionine | 0.04 g | 0.02 g |
| Molybdenum | 12.1 µg | 6.05 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 | 2.12 g | 1.06 g |
| Omega 9 | 0.02 g | 0.01 g |
| Oxalic acid | 22.35 mg | 11.18 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 | 219.77 mg | 109.89 mg |
| Phytoene | 1.8 µg | 0.9 µg |
| Phytofluene | 1.8 µg | 0.9 µg |
| Phytosterols | 69.9 mg | 34.95 mg |
| Polyols | 1.8 g | 0.9 g |
| Potassium | 1565.5 mg | 782.75 mg |
| Proline | 0.09 g | 0.05 g |
| Protein | 8.69 g | 4.35 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 | 3.2 µg | 1.6 µg |
| Serine | 0.12 g | 0.06 g |
| Silica | 2.55 mg | 1.28 mg |
| Simple Sugars | 7.02 g | 3.51 g |
| Sodium | 256.13 mg | 128.07 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 | 5.77 g | 2.89 g |
| Sugar | 17.24 g | 8.62 g |
| Sugar Alcohols | 1.8 g | 0.9 g |
| Sugar added | 2.55 g | 1.28 g |
| Sulfur | 82.81 mg | 41.41 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 | 8.57 g | 4.28 g |
| Total Fat | 0.23 g | 0.11 g |
| Total Protein | 2.04 g | 1.02 g |
| Total sugar alcohols | 3.69 g | 1.85 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 | 644.67 µg | 322.34 µg |
| Vitamin ARE | 1243.53 µg | 621.77 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) | 2.2 mg | 1.1 mg |
| Vitamin B4 (Choline) | 40.26 mg | 20.13 mg |
| Vitamin B5 (Pantothenic acid) | 1.6 mg | 0.8 mg |
| Vitamin B6 (Pyridoxine) | 0.84 mg | 0.42 mg |
| Vitamin B7 (Biotin) | 0.1 mg | 0.05 mg |
| Vitamin B9 (Folate) | 71.38 µg | 35.69 µg |
| Vitamin C (Ascorbic acid) | 50.91 mg | 25.46 mg |
| Vitamin D | 2.85 µg | 1.43 µg |
| Vitamin D3 | 1.8 µg | 0.9 µg |
| Vitamin E | 6.13 mg | 3.07 mg |
| Vitamin K | 739.44 µg | 369.72 µg |
| Vitamin PP | 0.9 mg | 0.45 mg |
| Water | 401.34 g | 200.67 g |
| Xylitol | 1.8 g | 0.9 g |
| Zeaxanthin | 4.25 µg | 2.13 µg |
| Zinc | 1.15 mg | 0.58 mg |
