Caribbean Pumpkin Soup
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
341
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 341 cal. | (16 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 3.9 mg | (33 %) | ||
| Vitamin K | 14.4 μg | (24 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 3.4 μg | (8 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35 mg | (37 %) | ||
| Potassium | 978 mg | (24 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 13.9 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 55 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- Ingredients
- 1 Pumpkin approx 1.5 kg (approximately 3 1/2 pounds)
- 25 grams Pine nuts
- 2 onions
- 150 grams butter
- salt
- freshly ground peppers
- 1 tsp ground coriander
- ½ tsp ground Cumin
- 1 l Vegetable broth (packaged)
- 1 ripe plantain
- 250 milliliters Apple juice
Preparation steps
1.
Halve pumpkin, remove seeds and place cut-side down on a lined baking sheet. Bake in a preheated oven at 180°C (approximately 350°F) or lower for 30–40 minutes.
2.
Finely chop pine nuts. Peel onions and dice.
3.
Heat butter in a pan, fry pine nuts briefly, add onion and cook, then season with salt and pepper to taste.. Add coriander and cumin to broth and boil. Peel plantain, cut into slices, add and cook until tender over medium heat for about 10 minutes. Let pumpkin cool slightly and remove pumpkin flesh from shell. Dice and add to broth with juice. Simmer for about 20 minutes. Remove some vegetables, set aside and puree remaining soup. Add back vegetables and simmer for 2–3 minutes while stirring. Serve hot.
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