Traditional pumpkin soup in a healthy version? This is the recipe

Difficulty	Low
Preparation	20 minutes + 15 minutes cooking
Portions	4 persons

The pumpkin soup according to our recipe is simple and can be handled even by complete beginners. It is also suitable for allergy sufferers and those on a gluten-free diet.

The pumpkin itself contains many vitamins and minerals.

Thanks to vitamins A, B1, B2, B5, B6, B9, C, E and K, it strengthens immunity and has a positive effect on our health. The minerals contained in pumpkin include potassium, calcium, magnesium, sodium, iron, zinc, manganese, phosphorus and copper.

Its composition helps to promote digestion, maintain youth and is a kind of fat pad breaker. It is also easily digestible and therefore does not burden the body.

It is also beneficial for sperm health. It is also beneficial in pregnancy.

Thanks to the combination of potassium, vitamin C and fibre, it helps the heart to function properly. Due to its higher potassium content, it helps to reduce blood pressure and also the risk of stroke.

Its advantage is that it is low in calories, which pleases many of us. It is even better for weight loss than other sources of carbohydrates, such as rice or potatoes, because it has fewer calories and regulates the body's water management.

It also contains vitamin A and carotenoids, which contribute to good eyesight. It is even reported that a cup of cooked pumpkin contains more than twice the recommended daily allowance of vitamin A.

You need:

smaller pumpkin
2 smaller onions
2 cloves of garlic
salt
ground black pepper
ground red pepper
allspice
cumin
turmeric
parsley
olive oil

Recipe for healthy pumpkin soup

1. Clean and wash the pumpkin properly. Cut it preferably into four parts and remove the seeds.

The seeds do not need to be thrown away. They are delicious salted and baked in the oven.

2. Grate the washed pumpkin pieces into larger slices and season with salt.

3. Fry the cleaned and finely chopped onions in olive oil until golden brown.

4. Place the grated pumpkin slices on top of the fried onions, brown them a little and cover with water. Add just enough water to cover the pumpkin about 2 cm above the edge.

It also depends on how thick you want the soup to be. If you want it thinner, add more water. If you want it thicker, add less water.

5. Add spices to taste. Be careful with black pepper and turmeric, as they are strong spices.

6. Cook the soup like this for about 5 to 8 minutes. When it is soft, you can turn it off.

If you don't like the soup prepared in this "natural" way, you can blend it. However, it is important to choose new spices beforehand.

7. If you have blended the soup, boil it for a while and it is ready.

The soup is delicious with croutons, biscuits or even seeds. For flavouring and also for decoration you can add some spinach on top.

Enjoy!

Don't forget to try one of our fit recipes

Mgr. Simona Morvayová

Editor

I finished my studies at the University of Constantine the Philosopher in Nitra with a Master's degree. I studied for five years in the field of Slovak language teaching combined with ethics education. I am currently working in the media field, where I manage two portals related to health and healthy eating, among other things. My passion for food and healthy meals dates back to high school. Having studied five years at a hotel high school, I have a long-standing relationship with food and new recipes. I love to cook and invent new recipes, which mostly have to be healthy and full of vitamins. In the case of cooking, it really is my passion. The modern world brings many possibilities and topics that can be addressed through food. I am also interested in gluten-free and lactose-free recipes. My own health issues, but also a celiac in the family, led me to these recipes. My other hobbies besides working and cooking are relaxing with yoga and running.

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