Pumpkin and Coconut Soup with Oranges
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
343
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 343 cal. | (16 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 25.7 μg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 94 μg | (31 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 86 mg | (91 %) | ||
| Potassium | 1,075 mg | (27 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 16.2 g | |||
| Uric acid | 94 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 28 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Pumpkin (cleaned, diced)
- 400 grams carrots
- 800 milliliters Vegetable broth
- 3 Oranges
- 1 Tbsp butter
- 100 grams Whipped cream
- 150 milliliters Coconut milk (unsweetened, canned)
- 2 tsps freshly grated ginger
- salt
- freshly ground peppers
- sugar
- 1 tsp cilantro (ground)
- 2 Tbsps Shredded coconut
Preparation steps
1.
Peel carrots and cut into cubes. Combine all vegetables with vegetable broth in a pot, bring to a boil and simmer for about 15 minutes or until vegetables are tender.
2.
Peel oranges with a sharp knife, removing all pith. Separate orange segments, preserving all juice. Squeeze out all remaining juice by hand. Heat butter in a pan and cook orange segments for 1-2 minutes.
3.
Puree soup. Add cream and coconut milk, mix well. Season with ginger, salt, pepper, sugar and coriander. Add orange segments and juice to the soup and heat through. Sprinkle with grated coconut and serve.
