Pumpkin Soup

Gluten Free
Health score
37%
Pumpkin Soup
135 min.
6
740kcal

Suggestions

Ingredients

  • large butternut squash 
  • 300 grams honey 
  • 1.5 litres chicken stock see 
  • tablespoons coriander seeds 
  •  chillies dried
  • servings olive oil extra-virgin
  • servings glugs olive oil 
  •  onion finely chopped
  • 10 slices pancetta cut into 1/2-inch 1 centimetre pieces
  • bunch sage fresh
  • tablespoons cup heavy whipping cream sour

Equipment

  • frying pan
  • oven
  • mortar and pestle

Directions

  1. Watch how to make this recipe.
  2. Preheat the oven to 400 degrees F. (200 degrees C/Gas
  3. Cut the squash in half and remove the seeds, reserving these for later. Using your pestle and mortar, bash up the coriander and chili, nice and fine, and sprinkle over the squash.
  4. Drizzle with a little oil and roast in a hot oven until nice and soft.
  5. Heat a little oil in a large pan and fry the pancetta with half the sage leaves.
  6. Add the chestnuts and the onion and fry gently for about 15 minutes. By this time the squash will be ready, so spoon it out into the pan, leaving the skin behind. Cover with the stock and bring to the boil.
  7. Remove half the mixture and blend until smooth, then pour back into the pan.
  8. Take the rest of the sage leaves and the reserved squash seeds and fry them in a little oil until crisp. To serve, spoon a little sour cream on top of the soup, sprinkle with a little of the crisp sage and seeds, and finish with a good drizzle of extra-virgin olive oil.

Nutrition Facts

Calories740kcal
Protein7.02%
Fat59.34%
Carbs33.64%

Properties

Glycemic Index
13.5
Glycemic Load
12.3
Inflammation Score
-10
Nutrition Score
34.08173925462%

Flavonoids

Apigenin
0.03mg
Luteolin
0.05mg
Isorhamnetin
0.92mg
Kaempferol
0.12mg
Myricetin
0.01mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:739.64kcal
36.98%
Fat:50.14g
77.14%
Saturated Fat:9.8g
61.23%
Carbohydrates:63.96g
21.32%
Net Carbohydrates:57.78g
21.01%
Sugar:10.63g
11.81%
Cholesterol:27.73mg
9.24%
Sodium:532.85mg
23.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.34g
26.68%
Vitamin A:26698.59IU
533.97%
Copper:5.69mg
284.3%
Vitamin C:74.94mg
90.83%
Vitamin E:8.86mg
59.04%
Manganese:0.9mg
45.07%
Potassium:1503.04mg
42.94%
Vitamin B3:8.58mg
42.88%
Vitamin B6:0.8mg
40.22%
Vitamin B1:0.49mg
32.95%
Magnesium:124.1mg
31.02%
Folate:113.23µg
28.31%
Fiber:6.18g
24.72%
Vitamin K:24.7µg
23.52%
Phosphorus:222.68mg
22.27%
Iron:3.56mg
19.78%
Vitamin B2:0.32mg
18.81%
Selenium:12.35µg
17.64%
Calcium:173.9mg
17.39%
Vitamin B5:1.42mg
14.19%
Zinc:1.42mg
9.46%
Vitamin B12:0.13µg
2.22%