Caribbean Pumpkin Soup

Name: Caribbean Pumpkin Soup
Total time: 45 min
Yield: 4
Cuisine: American, Caribbean
Ingredients: 4 cups Pumpkin (e. g. Muscade de Provence, diced); 1 onion (finely chopped); 1 garlic clove (finely chopped); 2 red chili peppers (cut into rings); 2 Tbsps vegetable oil; 1.667 cups vegetable stock (or chicken stock); 1.667 cups canned Coconut milk; 2 Tbsps Chives

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Health Score:

97 / 100

Difficulty:

easy

Difficulty

Preparation:

15 min.

Preparation

ready in 45 min.

Ready in

Calories:

245

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	245 cal.	(12 %)
Protein	5 g	(5 %)
Fat	19 g	(16 %)
Carbohydrates	14 g	(9 %)
Sugar added	0 g	(0 %)
Roughage	6.2 g	(21 %)

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more nutritional values

Vitamin A	0.2 mg	(25 %)
Vitamin D	0 μg	(0 %)
Vitamin E	5.9 mg	(49 %)
Vitamin K	22.1 μg	(37 %)
Vitamin B₁	0.1 mg	(10 %)
Vitamin B₂	0.2 mg	(18 %)
Niacin	2.4 mg	(20 %)
Vitamin B₆	0.3 mg	(21 %)
Folate	100 μg	(33 %)
Pantothenic acid	1.1 mg	(18 %)
Biotin	5.1 μg	(11 %)
Vitamin B₁₂	0 μg	(0 %)
Vitamin C	37 mg	(39 %)
Potassium	916 mg	(23 %)
Calcium	77 mg	(8 %)
Magnesium	52 mg	(17 %)
Iron	4.1 mg	(27 %)
Iodine	5 μg	(3 %)
Zinc	0.9 mg	(11 %)
Saturated fatty acids	12.5 g
Uric acid	111 mg
Cholesterol	0 mg
Complete sugar	12 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 cups Pumpkin (e. g. Muscade de Provence, diced); 1 onion (finely chopped); 1 garlic clove (finely chopped); 2 red chili peppers (cut into rings); 2 Tbsps vegetable oil; 1 ⅔ cups vegetable stock (or chicken stock); 1 ⅔ cups canned Coconut milk; 2 Tbsps Chives

How healthy are the main ingredients?

Pumpkin Coconut milk Chives onion garlic clove

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Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Citrus juicer, 1 breiter Pot, 1 Sieve, 1 Coarse grater, 1 Small pot, 1 Kitchen shears, 1 Brush, 1 Baking sheet, 1 Parchment paper, 1 Bowl, 1 Small bowl

Preparation steps

Fry the pumpkin, onion, garlic and chilli in hot oil for 2-3 minutes. Quench with the stock.

Skim the cream off the top of the coconut milk and add the milk to the pan. Simmer for 30 minutes, stirring occasionally. Finally add the coconut cream and season with salt and pepper.

Serve garnished with chives. Goes well with white bread.