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Pumpkin Soup

Ingrédient Quantité Calories
Oignons 150g 60kcal
Citrouille 500g 130kcal
Ail 6g 9kcal
Huile d'olive 27g 239kcal
Lait de coco 200g 460kcal
Bouillon de légumes 1000g 50kcal
Cumin, moulu 2g 8kcal

Recipe Tags:

OMAD

Recipe Tags:

Soup

Recipe Instructions:

66. Pumpkin Soup
Ingredients:
• 500g pumpkin, peeled and diced
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 liter vegetable stock
• 200ml coconut milk
• 2 tbsp olive oil
• 1 tsp ground cumin
• Salt and black pepper to taste
• Fresh cilantro, chopped (for garnish)
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic, and sauté until soft.
3. Add the pumpkin, vegetable stock, and ground cumin. Bring to a boil, then simmer for 20 minutes or until the pumpkin is tender.
4. Remove from heat, and blend until smooth.
5. Stir in the coconut milk and season with salt and black pepper.
6. Serve hot, garnished with fresh cilantro.

Valeurs nutritives
Taille des portions 628 g | ml
Quantité par portion 318
1332
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 25g 33%
Gras saturés 16g 78%
Sodium 1002mg 44%
Total des glucides 23g 8%
Fibres alimentaires 3.3g 12%
Sucre 11g
Protéine 4.8g 10%
Vitamine D 0mcg 0%
Calcium 77mg 6%
Fer 3.3mg 18%
Potassium 898mg 19%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 750.427 mcg 83%
Thiamine [B1] 0.209 mg 17%
Riboflavine [B2] 0.275 mg 21%
Niacine [B3] 1.976 mg 12%
Acide pantothénique [B5] 0.892 mg 18%
Vitamine B6 0.235 mg 14%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 46.96 mcg 0%
Vitamine C 22.575 mg 25%
Vitamine D 0 mcg 0%
Vitamine E 3.196 mg 21%
Vitamine K 9.921 mcg 8%
Bétaïne 0.059 mg 0%
Choline 24.039 mg 4%
Carbohydrates
nutriment Quantité DV
Total des glucides 23.3 g 8%
Sugars 10.8 g 22%
Fibres alimentaires 3.3 g 12%
Carbohydrate 16.2 g 0%
Glucides nets 12.4g
acides aminés
nutriment Quantité DV
Alanine 0.138 g 0%
Arginine 0.405 g 0%
Acide aspartique 0.375 g 0%
Cystéine 0.038 g 0%
Acide glutamique 0.801 g 0%
Glycine 0.134 g 0%
Histidine 0.071 g 0%
Isoleucine 0.123 g 0%
Leucine 0.209 g 0%
Lysine 0.182 g 0%
Méthionine 0.05 g 0%
Phénylalanine 0.147 g 0%
Proline 0.115 g 0%
Sérine 0.166 g 0%
Thréonine 0.117 g 0%
Tryptophane 0.046 g 0%
Tyrosine 0.126 g 0%
Valine 0.167 g 0%
Minéraux
nutriment Quantité DV
Calcium 77.08 mg 6%
Cuivre 0.46 mg 51%
Fluorure 0.55 mcg 0%
Fer 3.26 mg 18%
Magnésium 55.94 mg 13%
Manganèse 0.96 mg 42%
Phosphore 170.89 mg 14%
Potassium 898.36 mg 19%
Sélénium 5.2 mcg 9%
Sodium 1001.97 mg 44%
Zinc 1.22 mg 11%
autres
nutriment Quantité DV
Eau 570.181 g 0%
Cendres 4.436 g 0%