Coconut Pumpkin Soup

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Coconut Pumpkin Soup
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Health Score:
7,1 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
503
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie503 kcal(24 %)
Protein5.49 g(6 %)
Fat44.34 g(38 %)
Carbohydrates28.41 g(19 %)
Sugar added0 g(0 %)
Roughage1.95 g(7 %)
Vitamin A428.36 mg(53,545 %)
Vitamin D0 μg(0 %)
Vitamin E0.41 mg(3 %)
Vitamin B₁0.08 mg(8 %)
Vitamin B₂0.02 mg(2 %)
Niacin1.76 mg(15 %)
Vitamin B₆0.14 mg(10 %)
Folate29.75 μg(10 %)
Pantothenic acid0.25 mg(4 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.02 μg(1 %)
Vitamin C14.13 mg(15 %)
Potassium534.24 mg(13 %)
Calcium68.13 mg(7 %)
Magnesium51.1 mg(17 %)
Iron2.26 mg(15 %)
Iodine0.75 μg(0 %)
Zinc0.87 mg(11 %)
Saturated fatty acids28.23 g
Cholesterol22.9 mg

Ingredients

for
4
Ingredients
400 grams Butternut squash
3 tablespoons olive oil
4 sprigs Sage
3 tablespoons butter
1 carrot
1 starchy potato
1 onion
1 garlic clove
1 teaspoon freshly grated ginger
½ teaspoon Turmeric
400 milliliters Vegetable broth
400 milliliters Coconut milk
salt
cayenne pepper
How healthy are the main ingredients?
Butternut squashCoconut milkolive oilSagegingercarrot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.