Pumpkin and Coconut Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 431 cal. | (21 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 6.9 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 1.5 μg | (50 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 997 mg | (25 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 4.7 mg | (59 %) | ||
| Saturated fatty acids | 21.6 g | |||
| Uric acid | 146 mg | |||
| Cholesterol | 38 mg | |||
| Complete sugar | 12 g |
Ingredients
- For the soup
- 500 grams Pumpkin
- 1 onion
- 1 garlic clove
- 1 Tbsp vegetable oil
- 300 milliliters Vegetable broth
- 1 stalk Lemongrass
- 2 tsps Red Thai curry paste
- 2 Kaffir lime leaves
- 400 milliliters Coconut milk
- juice of Limes
- Salt, freshly ground pepper
- For the beef
- 300 grams Beef fillet
- 1 small, red chili pepper
- 40 grams Cashews
- some fresh Coriander
Preparation steps
For the soup, peel pumpkin, remove seeds and cut pumpkin into pieces. Peel onion and garlic and dice. Heat oil in a pot and fry onion, garlic and pumpkin until soft. Rinse lemon with hot water and cut into slices. Add Thai curry paste, lemongrass and Kaffir lime leaves to the pot. Add vegetable stock and simmer for about 25 minutes until soft.
Meanwhile, for the beef, cut beef into slices. Rinse chile pepper, cut in half lengthwise, remove seeds and ribs and finely chop. Coarsely chop cashews and toast in a small dry skillet.
Remove kaffir lime leaves and lemongrass. Puree pumpkin mixture with an immersion blender. Add coconut milk, mix, heat and season with lime juice, salt and pepper.
Arrange soup in deep plates and serve garnished with strips of beef, chile pepper, cashew nuts and cilantro.
