Your Recipe

Curried Pumpkin Soup

Složka Množství Kalorie
Cibule 220g 88kcal
Dýně 1133.98g 295kcal
Bujón/kuřecí vývar 1440g 3845kcal
Zázvor kořen 1.405g 1kcal
Česnek 9g 13kcal
Olivový olej 42g 371kcal
Kari prášek 14.5g 47kcal
Muškátový oříšek mletý 1.1g 6kcal
Kokosové mléko 122g 281kcal
Dýně máslová, syrová 680.388g 306kcal
Mořská sůl 6g 0kcal
Pepř černý, mletý 1.15g 3kcal
Papriky, pálivé chilli, červené, syrové 2.5g 1kcal

Recipe Tags:

Whole30 Diet

Recipe Tags:

Food

Recipe Instructions:

2 1/2 lbs sugar pumpkin, seeded, skinned and cubed
1 1/2 lbs butternut squash seeded, peeled and cubed
3 tbsp olive oil
2 onions, finely chopped
3 garlic cloves, finely chopped
2 tbsp curry powder
1/2 tsp grated nutmeg
1/2 tsp ground ginger
1/2 tsp red pepper (optional)
1 tsp salt
1/2 tsp freshly ground pepper (more for serving)
6 cups chicken or vegetable stock
1/2 cup coconut milk (more for serving)
jalapeño, seeded, sliced (optional)
cilantro (optional)
pumpkin seeds (optional)

Prepare the pumpkin and butternut squash, if you have a sharp peeler, it actually works quite well to use it to remove the skins from the squash. Cube the pumpkin and squash flesh into 2-3” chunks.
Heat the oil in a large dutch oven or heavy soup pot, sauté onions until translucent, about 5 minutes. Add garlic and sauté for 2 more minutes.
Add the pumpkin, squash, curry, nutmeg, ginger, red pepper, salt and pepper and stock. Stir and bring to a boil. Reduce to a simmer and cook until squash is tender and can be pierced with a fork, about 15-20 minutes.
Puree the soup in a food processor or blender in small batches.
Once your soup is nice and creamy return it to the pot. Add your coconut milk, additional salt and pepper if needed and warm it back up over medium heat.
Serve with pumpkin seeds, a swirl of extra coconut milk, sliced jalapenos and a little cilantro. Enjoy!

nutriční údaje
Velikost porce 612 g | ml
Množství na porci 876
3666
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 46g 59%
Nasycené tuky 13g 67%
Sodík 57706mg 2509%
Sacharidy celkem 75g 27%
Vláknina 5.7g 20%
Cukr 52g
Bílkoviny 44g 89%
Vitamin D 0mcg 0%
Vápník 571mg 44%
Železo 5.7mg 32%
Draslík 1931mg 41%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1408.688 mcg 157%
Thiamin [B1] 0.479 mg 40%
Riboflavin [B2] 1.28 mg 98%
Niacin [B3] 8.697 mg 54%
Kyselina pantotenová [B5] 2.578 mg 52%
Vitamin B6 0.605 mg 36%
Kobalamin [B12] 0.72 mcg 0%
Floát [B9] 149.569 mcg 0%
Vitamin C 47.847 mg 53%
Vitamin D 0 mcg 0%
Vitamin E 6.402 mg 43%
Vitamin K 10.517 mcg 9%
Betain 0.757 mg 0%
Cholin 297.534 mg 54%
Carbohydrates
živina Množství DV
Sacharidy celkem 75.4 g 27%
Sugars 51.8 g 104%
Vláknina 5.7 g 20%
Carbohydrate 60.9 g 0%
Čisté sacharidy 23.6g
aminokyseliny
živina Množství DV
Alanin 0.149 g 0%
Arginin 0.312 g 0%
Kyselina asparagová 0.448 g 0%
Cystein 0.023 g 0%
kyselina glutamová 0.818 g 0%
Glycin 0.147 g 0%
Histidin 0.077 g 0%
Izoleucin 0.146 g 0%
Leucin 0.224 g 0%
Lysin 0.201 g 0%
Metionin 0.05 g 0%
Fenylalanin 0.155 g 0%
Prolin 0.148 g 0%
Serin 0.173 g 0%
Treonin 0.125 g 0%
Tryptofan 0.053 g 0%
Tyrosin 0.15 g 0%
Valin 0.175 g 0%
Minerály
živina Množství DV
Vápník 571.46 mg 44%
Měď 0.43 mg 48%
Fluorid 0.47 mcg 0%
Železo 5.75 mg 32%
Hořčík 214.98 mg 51%
Mangan 1.32 mg 57%
Fosfor 562.07 mg 45%
Draslík 1931.11 mg 41%
Selen 70.98 mcg 129%
Sodík 57705.73 mg 2509%
Zinek 1.33 mg 12%
další
živina Množství DV
Voda 324.643 g 0%
Popel 120.986 g 0%