Pumpkin Soup with Pineapple and Snow Peas

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Pumpkin Soup with Pineapple and Snow Peas
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Health Score:
93 / 100
Difficulty:
moderate
Difficulty
Preparation:
30 min.
Preparation
Calories:
215
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie215 cal.(10 %)
Protein3 g(3 %)
Fat16 g(14 %)
Carbohydrates14 g(9 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E4.3 mg(36 %)
Vitamin K4.5 μg(8 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.2 mg(18 %)
Niacin1.9 mg(16 %)
Vitamin B₆0.2 mg(14 %)
Folate41 μg(14 %)
Pantothenic acid0.6 mg(10 %)
Biotin1.3 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium467 mg(12 %)
Calcium71 mg(7 %)
Magnesium26 mg(9 %)
Iron1.3 mg(9 %)
Iodine7 μg(4 %)
Zinc0.4 mg(5 %)
Saturated fatty acids7.6 g
Uric acid78 mg
Cholesterol32 mg
Complete sugar11 g

Ingredients

for
4
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)
How healthy are the main ingredients?
PumpkinSnow peagingeronionLime

Preparation steps

1.

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.

2.

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.

3.

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.

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