Vietnamese Style Pumpkin and Zucchini Soup
Healthy, because
Even smarter
Nutritional values
This delicious pumpkin soup is packed with skin-friendly vitamins including vitamin A, E and C, which can help fight premature aging and make the skin look healthier.
Serve this soup with a side salad dressed in a miso-ginger dressing to compliment the Vietnamese spices.
(Percentage of daily recommendation)
| Calorie | 333 cal. | (16 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 10.7 μg | (18 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.3 mg | (44 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 12.2 μg | (27 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 18.7 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 3 Tbsps unroasted Shelled peanut
- 22 ozs Pumpkin
- 6 ozs Zucchini
- 1 small red chili pepper
- 1 pinch sugar
- 1 pc fresh ginger
- 20 ozs Vegetable broth
- 13 ozs unsweetened Coconut milk (canned)
- salt
Preparation steps
Soak peanuts for 30 minutes in lukewarm water. Peel pumpkin, core and cut into bite-sized cubes. Rinse zucchini, trim and cut into bite-sized cubes. Rinse the chile pepper, cut lengthwise, remove seeds, remove the white ribs and chop the flesh finely. Combine with 1 pinch of sugar and grind in a mortar.
Peel ginger and grate finely. Add peanuts, pumpkin, chile pepper-sugar mixture, ginger, and the vegetable broth to a pot, bring to a boil and simmer over medium heat for 15 minutes.
Add the zucchini and cook another 5 minutes. Add coconut milk and cook the soup for 5 minutes.
Season to taste and serve in preheated soup bowls.
