Your Recipe

Golden Vegetable Soup

Zutat  Menge  Kalorien 
Blumenkohl 214g 54kcal
Ingwerwurzel 6g 5kcal
Kurkuma gemahlen 1.5g 5kcal
Fenchelsamen 1.5g 5kcal
Kokosmilch 305g 702kcal
Kürbis, Winter, Butternuss, gefroren, unvorbereitet[pl:]Dynia, zimowa, piżmowa, mrożona, nieprzygotowana 1133.98g 646kcal
Gemüsebrühe[pl:]Bulion warzywny 960g 48kcal
Meersalz 3g 0kcal
Kreuzkümmel, gemahlen 3.2g 12kcal
Zwiebeln, gelb, roh 143g 54kcal
Paprika, Serrano, roh 6g 2kcal
Koriander gemahlen 0.6g 2kcal
Limettensaft 7.665g 2kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
Ingredient Checklist
2 tablespoons extra-virgin olive oil
1 medium yellow onion, chopped
1 medium butternut squash, peeled and cut into 1-inch pieces (about 6 cups)
1 small serrano pepper, seeded and chopped
1 tablespoon minced fresh ginger
1 teaspoon ground coriander
1 teaspoon ground cumin
½ teaspoon ground turmeric
¾ teaspoon toasted fennel seeds, divided
2 cups cauliflower florets
4 cups reduced-sodium vegetable broth
1 ¼ cups well-shaken light coconut milk, divided
1 ½ teaspoons lime juice
½ teaspoon salt

DirectionsInstructions Checklist
Step 1
Heat oil in a large Dutch oven or heavy stockpot over medium heat. Add onion and squash; cook, stirring often, until the onion is translucent, about 7 minutes. Add serrano and ginger; cook, stirring often, until fragrant, about 1 minute.

Step 2
Reduce heat to medium-low and add coriander, cumin, turmeric and 1/4 teaspoon fennel seeds. Cook, stirring constantly, until fragrant, about 1 minute. Stir in cauliflower and broth. Bring to a boil over medium-high heat; reduce heat to medium-low, and simmer, stirring occasionally, until the squash is fork-tender, 25 to 30 minutes.

Step 3
Working in 2 batches, transfer the squash mixture to a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until smooth, about 1 minute. (Use caution when pureeing hot liquids.) Return the mixture to the pot.

Step 4
Stir 1 cup coconut milk into the soup. Bring to a gentle simmer over medium-low heat. Stir in lime juice and salt. Remove from heat.

Step 5
Divide the soup among 4 bowls. Top each with 1 tablespoon coconut milk and a pinch of fennel seeds.

Nährwertangaben 
Portionsgröße  696 g | ml
Menge pro Portion  384
1607
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  16g 81%
Natrium 1041mg 45%
Gesamte Kohlenhydrate  55g 20%
Ballaststoffe  7.8g 28%
Zucker  13g
Protein  8.9g 18%
Vitamin D 0mcg 0%
Kalzium 133mg 10%
Eisen  5.1mg 28%
Kalium 1116mg 24%
* 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 710.47 mcg 79%
Thiamin [B1] 0.366 mg 30%
Riboflavin [B2] 0.259 mg 20%
Niacin [B3] 3.317 mg 21%
Pantothensäure [B5] 1.277 mg 26%
Vitamin B6 0.44 mg 26%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 111.59 mcg 0%
Vitamin C 50.888 mg 57%
Vitamin D 0 mcg 0%
Vitamin E 5.464 mg 36%
Vitamin K 14.301 mcg 12%
Betain 0.04 mg 0%
Cholin 8.247 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  54.6 g 20%
Sugars 13.1 g 26%
Ballaststoffe  7.8 g 28%
Carbohydrate 3.6 g 0%
Netto-Kohlenhydrate 41.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.366 g 0%
Arginin 0.616 g 0%
Asparaginsäure 0.82 g 0%
Cystein 0.089 g 0%
Glutaminsäure 1.429 g 0%
Glycin 0.311 g 0%
Histidin 0.166 g 0%
Isoleucin 0.307 g 0%
Leucin 0.478 g 0%
Lysin 0.383 g 0%
Methionin 0.108 g 0%
Phenylalanin 0.324 g 0%
Prolin 0.295 g 0%
Serin 0.337 g 0%
Threonin 0.258 g 0%
Tryptophan 0.104 g 0%
Tyrosin 0.252 g 0%
Valin 0.396 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 133.12 mg 10%
Kupfer 0.43 mg 48%
Fluorid 0.54 mcg 0%
Eisen  5.07 mg 28%
Magnesium 88.89 mg 21%
Mangan 1.69 mg 73%
Phosphor 190.45 mg 15%
Kalium 1116.29 mg 24%
Selen 7.16 mcg 13%
Natrium 1040.88 mg 45%
Zink 1.37 mg 12%
andere
Nährstoff Menge  DV
Wasser 606.534 g 0%
Asche 6.452 g 0%