Cream of pumpkin soup with ginger

 

Makes 4 servings

Calories per serving: approx. 280

protein per serving: approx. 6 g

fat per serving: approx. 15 g

carbohydrates per serving: approx. 14 g

Preparation time: approx. 20 minutes

Degree of difficulty: easy

Ingredients:

• ½ Hokkaido pumpkin (approx. 350 g)
• 250 g carrots
• 1 small piece of ginger root 
• 1 onion
• 1 clove of garlic
• 2 tablespoons of oil
• 450 ml vegetable stock
• 200 ml soy cream or cooking cream
• salt
• Chilli flakes
• nutmeg
• 2 tablespoons of chopped parsley or coriander leaves
• 2 tablespoons of pumpkin seeds, roasted 

 

Preparation Cream of pumpkin soup with ginger

1. Peel and dice the onion, peel and finely chop the garlic. Clean the carrots and ginger and cut into pieces.

2. Wash the pumpkin, cut in half and scrape out the seeds. Cut the pulp into cubes.

3. First fry the onion cubes in the oil, then add the pumpkin and carrot pieces, fry vigorously and deglaze with broth. 

4. Add garlic and ginger and simmer for 25 minutes.

5. Puree and add soy cream or cooking cream. Season to taste with salt, chilli and nutmeg. Serve garnished with parsley or coriander and the pumpkin seeds.

Good to know:

100 g of  pumpkin  has only 27 calories. But there are especially many carotenoids, vitamin A, calcium, potassium, iron and magnesium. The fiber ensures that pumpkin dishes keep you full for a long time. Pumpkin even protects against infectious diseases and inflammation, skin and eye diseases, some cancers, and is said to be able to improve mood.

 

Carrots  contain beta carotene and the protective substance falcarinol. These protect the cells and can even improve the texture of the skin.

 

Ginger  improves digestion and blood circulation. It also heats up by stimulating the metabolism with its mild spiciness. As a result, the body burns more energy. Even bacteria can fight the root and it is said to have a detox effect.

 

Soy  contains around 37% protein, which in turn contains all the essential amino acids (essential amino acids are those that the body cannot produce itself and must therefore take in through food). Soy also provides a lot of dehydrating potassium. Soy fills you up for a long time without unnecessarily driving up your blood sugar level. Therefore, eat tofu or soy milk products more often as an alternative to dairy products.  Coriander or parsley have  a highly concentrated nutrient mix of vitamins and minerals. Chlorophyll protects against free radicals and promotes the regeneration of cell damage. It also supports the transport of oxygen in the blood and thus ensures performance and a good mood. Parsley is also very dehydrating, and coriander regulates digestion.  Pumpkin seeds  contain large amounts of zinc. Zinc, on the other hand, is important for the immune system and activates enzymes that regulate appetite and prevent cravings. In addition, the kernels of the pumpkin bring a lot of chlorophyll, which has a detoxifying effect , among other things 

 

Chili peppers  owe their heat to the substance capsaicin. The consumption of capsaicin in spicy dishes can not only destroy bacteria and lighten the mood, but above all it can really boost the metabolism, increase fat burning and curb appetite. So if the sharpness makes you sweat on your forehead, you can be happy: Your metabolism has been really pushed by the capsaicin and thus ensures that feeling of heat!