Your Recipe

Golden Vegetable Soup

Ingrédient Quantité Calories
Chou-fleur 214g 54kcal
Racine de gingembre 6g 5kcal
Curcuma moulu 1.5g 5kcal
Graines de fenouil 1.5g 5kcal
Lait de coco 305g 702kcal
Courge, hiver, butternut, congelée, non préparée 1133.98g 646kcal
Bouillon de légumes 960g 48kcal
Sel de mer 3g 0kcal
Cumin, moulu 3.2g 12kcal
Oignons, jaunes, crus 143g 54kcal
Poivrons, serrano, crus 6g 2kcal
Coriandre moulue 0.6g 2kcal
Jus de citron vert 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.

Valeurs nutritives
Taille des portions 696 g | ml
Quantité par portion 384
1607
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 16g 81%
Sodium 1041mg 45%
Total des glucides 55g 20%
Fibres alimentaires 7.8g 28%
Sucre 13g
Protéine 8.9g 18%
Vitamine D 0mcg 0%
Calcium 133mg 10%
Fer 5.1mg 28%
Potassium 1116mg 24%
* 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 710.47 mcg 79%
Thiamine [B1] 0.366 mg 30%
Riboflavine [B2] 0.259 mg 20%
Niacine [B3] 3.317 mg 21%
Acide pantothénique [B5] 1.277 mg 26%
Vitamine B6 0.44 mg 26%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 111.59 mcg 0%
Vitamine C 50.888 mg 57%
Vitamine D 0 mcg 0%
Vitamine E 5.464 mg 36%
Vitamine K 14.301 mcg 12%
Bétaïne 0.04 mg 0%
Choline 8.247 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 54.6 g 20%
Sugars 13.1 g 26%
Fibres alimentaires 7.8 g 28%
Carbohydrate 3.6 g 0%
Glucides nets 41.6g
acides aminés
nutriment Quantité DV
Alanine 0.366 g 0%
Arginine 0.616 g 0%
Acide aspartique 0.82 g 0%
Cystéine 0.089 g 0%
Acide glutamique 1.429 g 0%
Glycine 0.311 g 0%
Histidine 0.166 g 0%
Isoleucine 0.307 g 0%
Leucine 0.478 g 0%
Lysine 0.383 g 0%
Méthionine 0.108 g 0%
Phénylalanine 0.324 g 0%
Proline 0.295 g 0%
Sérine 0.337 g 0%
Thréonine 0.258 g 0%
Tryptophane 0.104 g 0%
Tyrosine 0.252 g 0%
Valine 0.396 g 0%
Minéraux
nutriment Quantité DV
Calcium 133.12 mg 10%
Cuivre 0.43 mg 48%
Fluorure 0.54 mcg 0%
Fer 5.07 mg 28%
Magnésium 88.89 mg 21%
Manganèse 1.69 mg 73%
Phosphore 190.45 mg 15%
Potassium 1116.29 mg 24%
Sélénium 7.16 mcg 13%
Sodium 1040.88 mg 45%
Zinc 1.37 mg 12%
autres
nutriment Quantité DV
Eau 606.534 g 0%
Cendres 6.452 g 0%