Pumpkin Soup with Coconut Cream

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Pumpkin Soup with Coconut Cream
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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)
Calorie227 cal.(11 %)
Protein6 g(6 %)
Fat14 g(12 %)
Carbohydrates19 g(13 %)
Sugar added2 g(8 %)
Roughage7.4 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.9 mg(33 %)
Vitamin K28 μg(47 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin3 mg(25 %)
Vitamin B₆0.4 mg(29 %)
Folate123 μg(41 %)
Pantothenic acid1.4 mg(23 %)
Biotin3.5 μg(8 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C40 mg(42 %)
Potassium1,118 mg(28 %)
Calcium116 mg(12 %)
Magnesium48 mg(16 %)
Iron4 mg(27 %)
Iodine6 μg(3 %)
Zinc1.1 mg(14 %)
Saturated fatty acids8.2 g
Uric acid142 mg
Cholesterol1 mg
Complete sugar16 g

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
How healthy are the main ingredients?
PumpkinCoconut milkolive oilgarlic cloveMaple syrupChives

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.