Pumpkin Soup with Pineapple and Snow Peas
Nutritional values
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 4.5 μg | (8 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 1.9 mg | (16 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 41 μg | (14 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 1.3 μg | (3 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 467 mg | (12 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 26 mg | (9 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 32 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 300 grams Pumpkin
- 1 onion
- 1 pc ginger
- 2 Tbsps vegetable oil
- Lemongrass
- 700 milliliters Vegetable broth
- 150 grams Crème fraiche
- 1 Limes (zest and juice)
- Salt and peppers
- 80 grams Snow peas
- 150 grams fresh Pineapple
- Coriander (for garnish)
Preparation steps
Peel and dice the pumpkin. Peel and dice the onion and ginger. Rinse the lemongrass, peel the outer layer and chop. Heat the oil in a pot. Add the onion, ginger and lemongrass, and cook until translucent. Add the pumpkin and broth, and bring to a simmer. Cover and cook until tender, about 20 minutes.
Remove the lemongrass. Puree the pumpkin mixture with an immersion blender. Stir in the cream and season with the lime zest, lime juice, salt and pepper to taste.
Rinse the snow peas and cut into thin strips. Blanch in a pot of boiling salted water for 1 minute. Drain, rinse with cold water and drain again. Finely dice the pineapple. Stir the snow peas and pineapple into the pumpkin soup, and cook until warmed through. Season with salt and pepper to taste. Serve garnished with the cilantro.
