Recipes · French · Soups and Broths
Pumpkin Soup (Velouté de Potiron)
One serving has 174 kcal and 4 g protein, and at least a fifth of a woman's daily need of vitamin A (147%), copper (36%), vitamin C (31%), riboflavin (28%) and manganese (20%). Ready in 35 minutes.
- Preparation: 10 min
- Cooking: 25 min
- Makes: 1 serving (464 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free, Low carb
- Contains: celery, dairy
Ingredients
- 220 g Pumpkin, raw
- 35 g Onions, raw
- 8 g Butter, unsalted
- 100 g Vegetable broth
- 80 g Water
- 20 g Cream, light
- 0.2 g Nutmeg
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Peel and dice the pumpkin, and finely chop the onion.
- Melt the butter in a pot and sweat the onion over low heat for 5 minutes until soft but not coloured.
- Add the pumpkin and stir for a minute, then pour in the vegetable broth and water.
- Bring to a boil, then simmer for 20 minutes until the pumpkin is completely tender.
- Purée the soup with a stick blender until silky smooth.
- Stir in the cream and nutmeg, season with salt and pepper, and warm through gently without boiling before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 174 kcal | 8% |
| Carbohydrates | 19.5 g | |
| Water | 427 mL | |
| Fiber | 1.8 g | 6% |
| Protein | 3.5 g | 7% |
| Tryptophan | 0.05 g | |
| Threonine | 0.1 g | |
| Isoleucine | 0.11 g | |
| Leucine | 0.17 g | |
| Lysine | 0.16 g | |
| Methionine | 0.04 g | |
| Cystine | 0.01 g | |
| Phenylalanine | 0.11 g | |
| Tyrosine | 0.13 g | |
| Valine | 0.13 g | |
| Histidine | 0.06 g | |
| Fat | 10.7 g | |
| Monounsaturated | 2.8 g | |
| Polyunsaturated | 0.42 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.29 g | |
| Saturated | 6.3 g | |
| Trans-Fats | 0.13 g | |
| Cholesterol | 29 mg | |
| Calcium | 81.1 mg | 8% |
| Copper | 0.32 mg | 36% |
| Iron | 1.9 mg | 11% |
| Magnesium | 34.4 mg | 11% |
| Manganese | 0.36 mg | 20% |
| Phosphorus | 131 mg | 19% |
| Potassium | 851 mg | 18% |
| Selenium | 1.9 µg | 3% |
| Sodium | 473 mg | |
| Zinc | 0.88 mg | 11% |
| Thiamin (vitamin B1) | 0.16 mg | 15% |
| Riboflavin (vitamin B2) | 0.31 mg | 28% |
| Niacin (vitamin B3) | 1.5 mg | 11% |
| Pantothenic acid (vitamin B5) | 0.86 mg | 17% |
| Pyridoxine (vitamin B6) | 0.19 mg | 15% |
| Folate (vitamin B9) | 42.7 µg | 11% |
| Cobalamin (vitamin B12) | 0.04 µg | 2% |
| Choline | 25.5 mg | 6% |
| Vitamin A | 1,028 µg | 147% |
| Vitamin C | 23 mg | 31% |
| Vitamin D (D2 + D3) | 8.8 IU | 1% |
| Vitamin E | 2.5 mg | 17% |
| Vitamin K | 4.5 µg | 5% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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