Creamy Coconut Pumpkin Soup
Healthy, because
Even smarter
Nutritional values
The coconut milk in this vegan pumpkin soup adds delicious creaminess as well as powerful minerals and vitamins inluding calcium, managanese and copper.
Many types of pumpkin can be used in the soup; the butternut pumpkin, for example, further enhances the creaminess of the pumpkin soup.
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 7.9 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 878 mg | (22 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 5.1 mg | (34 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 22.7 g | |||
| Uric acid | 81 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 20 g |
Ingredients
- Ingredients
- 21 ozs Pumpkin
- 3 shallots
- 1 oz ginger
- 1 garlic clove
- 1 Red chili pepper
- 2 Tbsps butter
- 1 Tbsp brown sugar
- 8 ½ ozs Orange juice
- 8 ½ ozs Broth
- 13 ½ ozs Coconut milk (canned)
- 2 Tbsps Pumpkin seed
- salt
- freshly ground peppers
- 1 pinch Ground cinnamon
- ½ tsp ginger (ground)
Preparation steps
Rinse pumpkin and cut about 3 1/2 ounces into thin slices. Chop the rest coarsely. Peel shallots, garlic and ginger. Cut shallots into thin rings, set 1-2 tablespoons of shallots aside for garnishing. Chop garlic and ginger finely. Rinse chile pepper and remove seeds and ribs, cut into rings (set some aside for garnishing).
Heat butter in a saucepan and saute shallots, ginger, garlic and chile pepper for a few minutes. Add chopped pumpkin and sprinkle with sugar, caramelize slightly. Add juice, broth and coconut milk and simmer for about 20 minutes or until pumpkin is soft.
Toast pumpkin seeds in a dry pan and cool.
Puree soup finely and add more broth or simmer down to reach desired consistency. Season with salt, pepper, cinnamon and ginger. Pour into bowls and garnish with shallots rings, pumpkin slices, chile pepper rings and pumpkin seeds. Serve.
