Spicy Pumpkin Soup with Crab Meat
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
185
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 185 cal. | (9 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.8 g | (9 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 15.3 μg | (26 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 5.5 mg | (46 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 1.6 μg | (4 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 463 mg | (12 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 30 μg | (15 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 134 mg | |||
| Cholesterol | 67 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 14 ozs Pumpkin
- 2 Tbsps olive oil
- 2 generous pinches Curry
- 4 Tbsps apple cider vinegar
- 20 ozs chicken stock
- Salt and freshly ground pepper
- Tabasco sauce
- 3 ozs Crabmeat
- Chives (for garnish)
Preparation steps
1.
Peel and finely chop the onion and garlic. Cube the pumpkin.
2.
Heat the olive oil in a pot and sauté the onion, garlic and pumpkin. Sprinkle in the curry and sauté briefly. Deglaze with vinegar and pour in the chicken stock. Season with salt, pepper and hot sauce. Cover and cook over moderate heat about 30 minutes until soft.
3.
Puree the pumpkin. Season to taste. Pour the soup into small bowls and add a tablespoon of crab. Garnish with chives and serve.
