Spicy Pumpkin Soup with Crab Meat

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Spicy Pumpkin Soup with Crab Meat
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Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
185
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie185 cal.(9 %)
Protein12 g(12 %)
Fat12 g(10 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.8 g(9 %)
Vitamin A0.3 mg(38 %)
Vitamin D0.1 μg(1 %)
Vitamin E2.6 mg(22 %)
Vitamin K15.3 μg(26 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin5.5 mg(46 %)
Vitamin B₆0.2 mg(14 %)
Folate44 μg(15 %)
Pantothenic acid0.7 mg(12 %)
Biotin1.6 μg(4 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C15 mg(16 %)
Potassium463 mg(12 %)
Calcium60 mg(6 %)
Magnesium33 mg(11 %)
Iron1.8 mg(12 %)
Iodine30 μg(15 %)
Zinc1.3 mg(16 %)
Saturated fatty acids3 g
Uric acid134 mg
Cholesterol67 mg
Complete sugar5 g

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.