Coconut Pumpkin Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 421 cal. | (20 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 14.3 μg | (24 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 60 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 749 mg | (19 %) | ||
| Calcium | 64 mg | (6 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 26.2 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 400 grams Butternut squash
- 3 Tbsps olive oil
- 4 sprigs Sage
- 3 Tbsps butter
- 1 carrot
- 1 starchy potato
- 1 onion
- 1 garlic clove
- 1 tsp freshly grated ginger
- ½ tsp Turmeric
- 400 milliliters Vegetable broth
- 400 milliliters Coconut milk
- salt
- cayenne pepper
Preparation steps
Preheat the oven to 180°C. Cut the pumpkin flesh into wedges and toss on a baking tray with olive oil. Cook for about 35 minutes in the oven.
Rinse the sage, shake dry, pluck the leaves from the stalks and chop coarsely. In a small pan, melt the butter and cook the sage until crispy. Then remove and drain on paper towels. Peel the carrot and the potato and dice. Peel the onion and garlic, chop finely, put with the ginger in a large saucepan and sauté until transparent in sage butter. Add the turmeric and the potato and carrot cubes and sauté briefly. Softly pour in the broth and coconut milk and simmer for 20 minutes.
Take the soft pumpkin from the oven. Take 2 wedges and halve. Remove the shell of the pumpkin wedges. Put the peeled pumpkin slices with the other vegetables in the pot and puree everything. Add the halved pumpkin slices.
Season the soup with salt and cayenne pepper. Then distribute in small bowls and garnish with the fried sage. Serve sprinkled with a little cayenne pepper.
