1 piece pumpkin / Hokkaido pumpkin (1 kg Hokkaido corresponds to 470 kcal)

1 medium onion 70 g

2-3 cloves garlic

2-3 teaspoon of seasoning Podravka (if you have it) (10-15 g)

3 PL rapeseed / sunflower/ olive oil / (30 ml corresponds to 269 kcal )

2 Liters vegetable soup / broth (if you do not have broth cubes, water will be fine) and you will season it at the end anyway)

200 ml cooking cream 12 % (134 kcal/100 g)) ( even 33 % cream is fine, but has more calories)

Seeds (sunflower / pumpkin)

Salt, ground black pepper to taste,

1. Wash the pumpkin, peel it, cut it, remove the seeds and cut it into cubes.

2. Peel the onion and cut it into cubes. Peel the garlic.

3. Heat the oil in a pot, then fry the onion until translucent. Then add the crushed garlic and sauté for another minute, stirring occasionally. Finally, add the chopped pumpkin and stir-fry everything together for a short time. Then pour vegetable stock (or water) and cook for about 20 minutes until the pumpkin is soft.

4. Blend the cooked soup until smooth with an immersion blender.

5. Add cream 12 % or 33 % (each has different calories)

6. Season with salt and ground black pepper and reheat briefly.

7. Divide the soup into bowls and add a few drops of balsamico or garnish with sour cream and pumpkin seeds / sunflower seeds, which we dry-fried in a pan.

8. We can also sprinkle with fresh herbs according to our own taste.

9. Serve hot and enjoy!

10. After eating, soup must be cooled down and placed in fridge as contains cream. And it can be used for 2-3 days.

Bon appetite

Proteins: 4,06 g     Fat: 9,41 g     Saccharides: 18,42 g