Pumpkin Soup with Coconut Cream
(1 vote)
(1 vote)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
227
calories
Calories
Healthy, because
Even smarter
Nutritional values
Pumpkin is rich in fiber and a variety of minerals like potassium and iron that help regulate blood pressure.
Pair this soup with some poached salmon or shrimp for a light entree.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 227 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 28 μg | (47 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 123 μg | (41 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 3.5 μg | (8 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,118 mg | (28 %) | ||
| Calcium | 116 mg | (12 %) | ||
| Magnesium | 48 mg | (16 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 8.2 g | |||
| Uric acid | 142 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 44 ozs Pumpkin (cored and diced)
- 2 Tbsps olive oil
- 2 shallots (diced)
- 2 cloves garlic cloves (minced)
- 2 ⅔ cups vegetable stock
- 1 cup light Coconut milk
- 1 Tbsp Maple syrup
- 0.333 cup Coconut yogurt
- 2 Tbsps chopped Chives
- salt
- freshly ground peppers
Preparation steps
1.
Preheat the oven to 375°F. Toss the pumpkin with a tablespoon of oil and some seasoning, and then spread out on a baking tray.
2.
Roast for 35 - 40 minutes until coloured at the edges. Remove from the oven and set to one side.
3.
Heat the remaining oil in a large saucepan set over a medium heat. Add the shallot and garlic, frying for 2 - 3 minutes.
4.
Add the pumpkin, stock, coconut milk, and maple syrup, stirring well. Cook until simmering and then transfer the contents of the pan to a blender.
5.
Blend on high until smooth. Return the soup to the saucepan and warm over a medium heat, seasoning to taste with salt and pepper.
6.
Ladle into bowls and serve with a swirl of coconut milk yogurt and a garnish of chives and black pepper.
