Pumpkin Soup (Vegan)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
53%
Pumpkin Soup (Vegan)
60 min.
6
203kcal

Suggestions

Ingredients

  • 350 pumpkin puree 
  • medium onion chopped
  •  carrots sliced
  •  leek sliced
  • medium potatoes diced
  • teaspoons garlic powder 
  • teaspoons thyme leaves 
  • teaspoons rosemary 
  •  vegetable cube 
  • liters water 
  • tablespoons olive oil 
  • pinch nutmeg 

Equipment

    Directions

    1. Fry the onions in the olive oil for five minutes, then add the leeks and carrot, and potatoes and fry for further 5 minutes.
    2. Add the garlic powder, herbs, stock cubes and season with salt and pepper.
    3. Add the pumpkin and water; stir well and simmer for 30 minutes until the carrots are soft.
    4. Blend or leave chunky and serve with alrpo soya cream and chunky bread.

    Nutrition Facts

    Calories203kcal
    Protein8.23%
    Fat23.36%
    Carbs68.41%

    Properties

    Glycemic Index
    63.26
    Glycemic Load
    16.79
    Inflammation Score
    -10
    Nutrition Score
    17.156956439433%

    Flavonoids

    Apigenin
    0.03mg
    Luteolin
    0.36mg
    Isorhamnetin
    3.67mg
    Kaempferol
    1.8mg
    Myricetin
    0.07mg
    Quercetin
    15.71mg

    Nutrients percent of daily need

    Calories:203.48kcal
    10.17%
    Fat:5.53g
    8.51%
    Saturated Fat:0.85g
    5.34%
    Carbohydrates:36.46g
    12.15%
    Net Carbohydrates:29.8g
    10.84%
    Sugar:8.05g
    8.95%
    Cholesterol:0mg
    0%
    Sodium:280.38mg
    12.19%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:4.39g
    8.77%
    Vitamin A:14457.5IU
    289.15%
    Vitamin C:33.54mg
    40.66%
    Fiber:6.66g
    26.64%
    Vitamin B6:0.53mg
    26.56%
    Manganese:0.49mg
    24.31%
    Vitamin K:25.46µg
    24.25%
    Potassium:816.84mg
    23.34%
    Copper:0.3mg
    15.09%
    Magnesium:58.61mg
    14.65%
    Folate:54.26µg
    13.57%
    Iron:2.41mg
    13.4%
    Phosphorus:123.48mg
    12.35%
    Vitamin B1:0.17mg
    11.16%
    Vitamin E:1.66mg
    11.07%
    Vitamin B3:1.8mg
    9.02%
    Calcium:77.9mg
    7.79%
    Vitamin B5:0.75mg
    7.53%
    Vitamin B2:0.11mg
    6.61%
    Zinc:0.7mg
    4.69%
    Selenium:1.34µg
    1.92%
    Source:Food.com
    15 min.
    5
    32kcal
    225 min.
    6
    128kcal
    20 min.
    10
    113kcal
    40 min.
    4
    746kcal