Vietnamese Style Pumpkin and Zucchini Soup

4.75
Average: 4.8 (4 votes)
(4 votes)
Vietnamese Style Pumpkin and Zucchini Soup
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Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
333
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie333 cal.(16 %)
Protein9 g(9 %)
Fat27 g(23 %)
Carbohydrates13 g(9 %)
Sugar added1 g(4 %)
Roughage6.4 g(21 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.6 mg(30 %)
Vitamin K10.7 μg(18 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.3 mg(44 %)
Vitamin B₆0.3 mg(21 %)
Folate98 μg(33 %)
Pantothenic acid1.2 mg(20 %)
Biotin12.2 μg(27 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C27 mg(28 %)
Potassium855 mg(21 %)
Calcium73 mg(7 %)
Magnesium88 mg(29 %)
Iron4.9 mg(33 %)
Iodine6 μg(3 %)
Zinc1.4 mg(18 %)
Saturated fatty acids18.7 g
Uric acid89 mg
Cholesterol0 mg
Complete sugar12 g

Ingredients

for
4
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
How healthy are the main ingredients?
PumpkinCoconut milkZucchinigingersugarsalt

Preparation steps

1.

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.

2.

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.