Pumpkin Soup with Coconut, Ginger and Cinnamon

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Pumpkin Soup with Coconut, Ginger and Cinnamon
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
385
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie385 cal.(18 %)
Protein10 g(10 %)
Fat34 g(29 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage5.7 g(19 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K7.8 μg(13 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.5 mg(29 %)
Vitamin B₆0.2 mg(14 %)
Folate78 μg(26 %)
Pantothenic acid0.9 mg(15 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium798 mg(20 %)
Calcium66 mg(7 %)
Magnesium104 mg(35 %)
Iron5.4 mg(36 %)
Iodine4 μg(2 %)
Zinc1.8 mg(23 %)
Saturated fatty acids21 g
Uric acid71 mg
Cholesterol0 mg
Complete sugar10 g

Ingredients

for
4
Ingredients
600 grams Crookneck pumpkin (peeled)
1 ½ centimeters fresh ginger
1 onion
2 Tbsps Corn oil
400 milliliters unsweetened Coconut milk
500 milliliters Vegetable broth
salt
freshly ground peppers
4 Tbsps Pumpkin seed
1 generous pinch ground cinnamon
1 generous pinch cayenne pepper
2 sprigs Thai basil
How healthy are the main ingredients?
Coconut milkPumpkin seedgingeronionsaltcinnamon

Preparation steps

1.

Halve pumpkin and remove seeds and fibers, cut pulp into cubes. Peel ginger and chop finely. Peel onion and chop finely. Heat oil in a pan and saute onion. Add pumpkin and ginger and saute together briefly. Add coconut milk and vegetable broth. Bring to a boil, season with salt and pepper and simmer on medium heat for 25 minutes. Toast pumpkin seeds in a dry pan. Remove from heat and set aside. Puree soup with an immersion blender and season with salt, pepper, cinnamon and cayenne pepper.

2.

Rinse Thai basil, shake dry, pluck off leaves and finely chop half of basil. Add chopped leaves to the soup. Pour soup into preheated bowls. Sprinkle with pumpkin seeds and garnish with remaining basil leaves. Serve.

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