Japanese Pumpkin Soup
Japanese Pumpkin Soup - Creaminess combined with Asian touch
Healthy, because
Even smarter
Nutritional values
Pumpkin contains plenty of beta-carotene. The secondary plant substance is the most important precursor of vitamin A and is converted into its active form in the intestine. By adding fat, but also by crushing, our body can use the carotenoid optimally.
If you do have some soup left over, the pot on the stove is the wrong place: The dish quickly goes bad at room temperature. Instead, put leftovers in clean and tightly sealed containers. Once the soup has cooled, it belongs on the top shelf of the refrigerator - where it will keep for two to three days. Freezing is also an option and guarantees safe enjoyment even after three months. Do not fill the box too full, otherwise the liquid will push the lid open during freezing.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.8 mg | (15 %) | ||
| Vitamin K | 9.9 μg | (17 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 683 mg | (17 %) | ||
| Calcium | 69 mg | (7 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 12.9 g | |||
| Uric acid | 27 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 1 onion
- 1 garlic clove
- ¾ oz ginger
- 22 ozs Kabocha pumpkin or Hokkaido pumpkin
- 1 Tbsp Peanut oil
- 36 ozs Vegetable broth
- 9 ozs Coconut milk
- 1 oz white or yellow Miso paste
- 1 handful cilantro
- 1 ½ Tbsps soy sauce
- salt
- peppers
- ½ tsp -1 TL Shichimi Togarashi (Japanese spice blend)
Kitchen utensils
Preparation steps
Peel the onion, garlic and ginger and dice everything. Clean the pumpkin, wash and cut into small pieces.
Heat oil in a saucepan. Add onion, garlic, ginger and pumpkin and sauté for 2-3 minutes over medium heat. Add broth with 7 ounces of coconut milk and stir in the miso paste. Bring to the boil once and then simmer the soup over low heat for about 20 minutes.
Wash cilantro, shake dry and pluck leaves. Finely puree pumpkin soup, add a little broth as needed and season with soy sauce, salt and pepper.
Divide soup among bowls and drizzle with remaining coconut milk. Season with shichimi and serve garnished with cilantro leaves.
