Pumpkin Soup
Good nutritional profile
Creamy blended soup of pumpkin or butternut squash with onion.
Pumpkin soup is pumpkin or butternut squash simmered with onion, garlic and broth, then blended smooth and finished with cream and a pinch of nutmeg. It is low in calories and protein; the orange flesh is rich in beta-carotene, and the cream and butter supply most of the fat. Using milk or a spoonful of yogurt instead of the cream makes a lighter bowl.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 0.9g | 1.6% |
| Fat | 3.8g | 5.4% |
| Carbs | 6.3g | 2.1% |
| Simple Sugars | 2.2g | Estimate |
| Complex Carbs | 3.3g | Estimate |
| Fiber | 0.8g | 3.2% |
| Water | 88g | 3.5% |
| Calories | 59 | 2.6% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.39 | g | 12.0% |
| Monounsaturated | 0.99 | g | 4.0% |
| Polyunsaturated | 0.16 | g | 1.2% |
| Omega-3 | 0.048 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.112 | g | Estimate |
| Trans | 0.08 | g | 4.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.86 | mg |
| Vitamin E | 0.67 | mg |
| Selenium | 0.51 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 256 | mcg | 28.4% |
| vitamin B1 | 0.035 | mg | 2.9% |
| vitamin B2 | 0.078 | mg | 6.0% |
| vitamin B3 | 0.36 | mg | 2.3% |
| vitamin B6 | 0.043 | mg | 2.5% |
| vitamin B9 | 8.14 | mcg | 2.0% |
| vitamin B12 | 0.012 | mcg | 0.5% |
| vitamin C | 3.86 | mg | 4.3% |
| vitamin D | 0.104 (4 IU) | mcg | 0.7% |
| vitamin E | 0.669 | mg | 4.5% |
| vitamin K | 1.25 | mcg | 1.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 21.8 | mg | 2.2% |
| iron | 0.537 | mg | 3.0% |
| magnesium | 9.14 | mg | 2.3% |
| phosphorus | 35.2 | mg | 5.0% |
| potassium | 232 | mg | 8.9% |
| sodium | 294 | mg | 12.8% |
| zinc | 0.241 | mg | 2.2% |
| copper | 0.085 | mg | 9.4% |
| manganese | 0.1 | mg | 4.3% |
| selenium | 0.512 | mcg | 0.9% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 16 | mg | 2.3% | 87% |
| Isoleucine | 32 | mg | 2.3% | 92% |
| Leucine | 49 | mg | 1.8% | 70% |
| Lysine | 45 | mg | 2.1% | 81% |
| Methionine limiting | 16 | mg | 1.5% | 60% |
| Phenylalanine | 66 | mg | 3.8% | 140% |
| Threonine | 29 | mg | 2.8% | 101% |
| Tryptophan | 12 | mg | 4.3% | 158% |
| Valine | 36 | mg | 2.0% | 78% |
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Values per 100 g
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Allergens
Recipe
See full recipeIngredients
- Butter 30 g
- Onion 1 medium (150 g)
- Garlic 2 cloves
- Pumpkin or butternut squash, peeled and cubed 1 kg
- Vegetable broth 600 ml
- Heavy cream 120 ml
- Ground nutmeg 1 pinch
- Salt and black pepper to taste
Instructions
- 1
Melt the butter in a large pot over medium heat and cook the chopped onion for 6 minutes, until soft.
- 2
Add the chopped garlic and cook for 1 minute.
- 3
Add the pumpkin and broth, bring to a boil and simmer, covered, for 20 minutes, until the pumpkin is very soft.
- 4
Blend until completely smooth.
- 5
Stir in the cream and nutmeg and heat through without boiling.
- 6
Season with salt and pepper and serve hot.