Your Recipe

Curried Pumpkin Soup

Zutat  Menge  Kalorien 
Zwiebeln 220g 88kcal
Kürbis, roh 1133.98g 295kcal
Bouillon/Hühnerbrühe 1440g 3845kcal
Ingwerwurzel 1.405g 1kcal
Knoblauch 9g 13kcal
Olivenöl 42g 371kcal
Curry Pulver 14.5g 47kcal
Muskat gemahlen 1.1g 6kcal
Kokosmilch 122g 281kcal
Kürbis, Winter, Butternuss, roh[pl:]Dynia, zimowa, orzech piżmowy, surowa 680.388g 306kcal
Meersalz 6g 0kcal
Schwarzer Pfeffer, gemahlen 1.15g 3kcal
Paprika, scharfer Chili, rot, roh 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!

Nährwertangaben 
Portionsgröße  612 g | ml
Menge pro Portion  876
3666
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 46g 59%
Gesättigte Fettsäuren  13g 67%
Natrium 57706mg 2509%
Gesamte Kohlenhydrate  75g 27%
Ballaststoffe  5.7g 20%
Zucker  52g
Protein  44g 89%
Vitamin D 0mcg 0%
Kalzium 571mg 44%
Eisen  5.7mg 32%
Kalium 1931mg 41%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 2.578 mg 52%
Vitamin B6 0.605 mg 36%
Cobalamin [B12] 0.72 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  75.4 g 27%
Sugars 51.8 g 104%
Ballaststoffe  5.7 g 20%
Carbohydrate 60.9 g 0%
Netto-Kohlenhydrate 23.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.149 g 0%
Arginin 0.312 g 0%
Asparaginsäure 0.448 g 0%
Cystein 0.023 g 0%
Glutaminsäure 0.818 g 0%
Glycin 0.147 g 0%
Histidin 0.077 g 0%
Isoleucin 0.146 g 0%
Leucin 0.224 g 0%
Lysin 0.201 g 0%
Methionin 0.05 g 0%
Phenylalanin 0.155 g 0%
Prolin 0.148 g 0%
Serin 0.173 g 0%
Threonin 0.125 g 0%
Tryptophan 0.053 g 0%
Tyrosin 0.15 g 0%
Valin 0.175 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 571.46 mg 44%
Kupfer 0.43 mg 48%
Fluorid 0.47 mcg 0%
Eisen  5.75 mg 32%
Magnesium 214.98 mg 51%
Mangan 1.32 mg 57%
Phosphor 562.07 mg 45%
Kalium 1931.11 mg 41%
Selen 70.98 mcg 129%
Natrium 57705.73 mg 2509%
Zink 1.33 mg 12%
andere
Nährstoff Menge  DV
Wasser 324.643 g 0%
Asche 120.986 g 0%