Your Recipe

Curried Pumpkin Soup

Ingrédient Quantité Calories
Oignons 220g 88kcal
Citrouille 1133.98g 295kcal
Bouillon de poulet 1440g 3845kcal
Racine de gingembre 1.405g 1kcal
Ail 9g 13kcal
Huile d'olive 42g 371kcal
Poudre de curry 14.5g 47kcal
Noix de muscade moulue 1.1g 6kcal
Lait de coco 122g 281kcal
Courge, hiver, butternut, crue 680.388g 306kcal
Sel de mer 6g 0kcal
Poivre noir moulu 1.15g 3kcal
Poivrons, piment fort, rouge, cru 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!

Valeurs nutritives
Taille des portions 612 g | ml
Quantité par portion 876
3666
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 46g 59%
Gras saturés 13g 67%
Sodium 57706mg 2509%
Total des glucides 75g 27%
Fibres alimentaires 5.7g 20%
Sucre 52g
Protéine 44g 89%
Vitamine D 0mcg 0%
Calcium 571mg 44%
Fer 5.7mg 32%
Potassium 1931mg 41%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 1408.688 mcg 157%
Thiamine [B1] 0.479 mg 40%
Riboflavine [B2] 1.28 mg 98%
Niacine [B3] 8.697 mg 54%
Acide pantothénique [B5] 2.578 mg 52%
Vitamine B6 0.605 mg 36%
Cobalamine [B12] 0.72 mcg 0%
Floate [B9] 149.569 mcg 0%
Vitamine C 47.847 mg 53%
Vitamine D 0 mcg 0%
Vitamine E 6.402 mg 43%
Vitamine K 10.517 mcg 9%
Bétaïne 0.757 mg 0%
Choline 297.534 mg 54%
Carbohydrates
nutriment Quantité DV
Total des glucides 75.4 g 27%
Sugars 51.8 g 104%
Fibres alimentaires 5.7 g 20%
Carbohydrate 60.9 g 0%
Glucides nets 23.6g
acides aminés
nutriment Quantité DV
Alanine 0.149 g 0%
Arginine 0.312 g 0%
Acide aspartique 0.448 g 0%
Cystéine 0.023 g 0%
Acide glutamique 0.818 g 0%
Glycine 0.147 g 0%
Histidine 0.077 g 0%
Isoleucine 0.146 g 0%
Leucine 0.224 g 0%
Lysine 0.201 g 0%
Méthionine 0.05 g 0%
Phénylalanine 0.155 g 0%
Proline 0.148 g 0%
Sérine 0.173 g 0%
Thréonine 0.125 g 0%
Tryptophane 0.053 g 0%
Tyrosine 0.15 g 0%
Valine 0.175 g 0%
Minéraux
nutriment Quantité DV
Calcium 571.46 mg 44%
Cuivre 0.43 mg 48%
Fluorure 0.47 mcg 0%
Fer 5.75 mg 32%
Magnésium 214.98 mg 51%
Manganèse 1.32 mg 57%
Phosphore 562.07 mg 45%
Potassium 1931.11 mg 41%
Sélénium 70.98 mcg 129%
Sodium 57705.73 mg 2509%
Zinc 1.33 mg 12%
autres
nutriment Quantité DV
Eau 324.643 g 0%
Cendres 120.986 g 0%