Caribbean Pumpkin Soup
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
245
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(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 %) |
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
all recipes of this author
Ingredients
for
4
- 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
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
1.
Fry the pumpkin, onion, garlic and chilli in hot oil for 2-3 minutes. Quench with the stock.
2.
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.
3.
Serve garnished with chives. Goes well with white bread.
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