A Trio of Coconut and Curry Soups
Nutritional values
(Percentage of daily recommendation)
| Calorie | 663 cal. | (32 %) | ||
| Protein | 41 g | (42 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 14 g | (47 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 9.5 mg | (79 %) | ||
| Vitamin K | 46.7 μg | (78 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 24.7 mg | (206 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 205 μg | (68 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 20.3 μg | (45 %) | ||
| Vitamin B₁₂ | 0.9 μg | (30 %) | ||
| Vitamin C | 76 mg | (80 %) | ||
| Potassium | 2,469 mg | (62 %) | ||
| Calcium | 207 mg | (21 %) | ||
| Magnesium | 167 mg | (56 %) | ||
| Iron | 11.2 mg | (75 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 23.9 g | |||
| Uric acid | 450 mg | |||
| Cholesterol | 105 mg | |||
| Complete sugar | 26 g |
Ingredients
- For the potato curry soup with chicken
- 2 potatoes
- 2 carrots
- 1 onion
- 2 Chicken breasts
- 2 Tbsps vegetable oil
- salt
- freshly ground peppers
- 4 tsps Curry
- ½ tsp cinnamon
- 2 tsps Garam Masala
- 400 milliliters Vegetable broth
- 2 Tbsps chopped mint
- For the pumpkin curry soup
- 1 small Pumpkin
- 1 onion
- 1 Tbsp butter
- 1 Tbsp olive oil
- 1 tsp Tomato paste
- 2 Tbsps yellow Curry paste
- 600 milliliters Vegetable broth
- 100 grams Chanterelle
- 2 tsps butter
- For the coconut soup
- 400 milliliters unsweetened canned Coconut milk
- 400 milliliters fish stock (jarred)
- 6 Tbsps Fish sauce
- 4 Kaffir lime leaves
- juice of Limes
- 1 red chili pepper
- 1 green chili pepper
- 2 sprigs Lemongrass
- 1 tsp freshly grated ginger
- freshly ground peppers
Preparation steps
For the potato curry soup with chicken: Peel, rinse and dice the potatoes. Peel the carrots and slice lengthwise, cut into diamond shapes. Peel the onion, halve and cut into strips.
Cut the chicken into cubes. Heat the oil in a pan and saute the chicken until cooked through. Stir in the curry powder, season with salt and pepper, remove with a slotted spoon.
Add the potatoes, carrots and onions to the pan and cook, until the vegetables are crisp-tender, stir in the cinnamon, garam masala, season with salt and pepper. Pour in the broth and simmer until the vegetables are tender, about 6 minutes. Return the chicken to the pan and simmer until heated through.
Serve the soup in bowls and garnished with the chopped mint.
For the pumpkin curry soup: Cut a lid off the pumpkin, scrape out the seeds, scoop out the pumpkin flesh and cut into 1 cm (approximately 1/2-inch) cubes. Peel the onion and chop finely.
Heat the butter and olive oil in a large saucepan. Add the onion and sauté until translucent. Stir in the curry paste and tomato puree and saute briefly. Add the pumpkin cubes and mix well. Pour in the vegetable broth, cover and simmer over medium heat until the pumpkin is soft, about 20 minutes.
Puree with an immersion blender, season with salt and pepper. Clean the mushrooms with a damp cloth mushrooms and saute briefly in a little butter. Spoon the soup into preheated cups and garnish with the mushrooms.
For the coconut soup: Rinse the lemongrass and cut into 4 cm (approximately 1 1/2-inch) long pieces, halve the lime leaves. Rinse the chilies, slit lengthwise, remove the seeds and white ribs and cut into fine strips.
In a saucepan, bring the coconut milk, stock, ginger, lemongrass, lime leaves and chile strips to a boil. Stir in the fish sauce and simmer over low heat for about 3 minutes. Strain the soup, stir in the lime juice, season with salt and pepper and serve in bowls.
