Pumpkin Soup with Coconut, Ginger and Cinnamon
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
385
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 385 cal. | (18 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.7 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 7.8 μg | (13 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 798 mg | (20 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 104 mg | (35 %) | ||
| Iron | 5.4 mg | (36 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 21 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Crookneck pumpkin (peeled)
- 1 ½ centimeters fresh ginger
- 1 onion
- 2 Tbsps Corn oil
- 400 milliliters unsweetened Coconut milk
- 500 milliliters Vegetable broth
- salt
- freshly ground peppers
- 4 Tbsps Pumpkin seed
- 1 generous pinch ground cinnamon
- 1 generous pinch cayenne pepper
- 2 sprigs Thai basil
Preparation steps
1.
Halve pumpkin and remove seeds and fibers, cut pulp into cubes. Peel ginger and chop finely. Peel onion and chop finely. Heat oil in a pan and saute onion. Add pumpkin and ginger and saute together briefly. Add coconut milk and vegetable broth. Bring to a boil, season with salt and pepper and simmer on medium heat for 25 minutes. Toast pumpkin seeds in a dry pan. Remove from heat and set aside. Puree soup with an immersion blender and season with salt, pepper, cinnamon and cayenne pepper.
2.
Rinse Thai basil, shake dry, pluck off leaves and finely chop half of basil. Add chopped leaves to the soup. Pour soup into preheated bowls. Sprinkle with pumpkin seeds and garnish with remaining basil leaves. Serve.
