Your Recipe

Pumpkin Soup

Ingredient Amount Calories
Onions 150g 60kcal
Pumpkin,raw 500g 130kcal
Garlic 6g 9kcal
Olive oil 27g 239kcal
Coconut milk 200g 460kcal
Vegetable broth 1000g 50kcal
Cumin, ground 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.

Nutrition Facts
Portion Size 628 g | ml
Amount Per Portion 318
1332
kcal
kilojoules
% Daily Value *
Total Fat 25g 33%
Saturated Fat 16g 78%
Sodium 1002mg 44%
Total Carbohydrate 23g 8%
Dietary Fiber 3.3g 12%
Sugar 11g
Protein 4.8g 10%
Vitamin D 0mcg 0%
Calcium 77mg 6%
Iron 3.3mg 18%
Potassium 898mg 19%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 750.427 mcg 83%
Thiamin [B1] 0.209 mg 17%
Riboflavin [B2] 0.275 mg 21%
Niacin [B3] 1.976 mg 12%
Pantothenic acid [B5] 0.892 mg 18%
Vitamin B6 0.235 mg 14%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 46.96 mcg 0%
Vitamin C 22.575 mg 25%
Vitamin D 0 mcg 0%
Vitamin E 3.196 mg 21%
Vitamin K 9.921 mcg 8%
Betaine 0.059 mg 0%
Choline 24.039 mg 4%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 23.3 g 8%
Sugars 10.8 g 22%
Dietary fiber 3.3 g 12%
Carbohydrate 16.2 g 0%
Net carbs 12.4g
Aminoacids
Nutrient Amount DV
Alanine 0.138 g 0%
Arginine 0.405 g 0%
Aspartic acid 0.375 g 0%
Cysteine 0.038 g 0%
Glutamic acid 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%
Methionine 0.05 g 0%
Phenylalanine 0.147 g 0%
Proline 0.115 g 0%
Serine 0.166 g 0%
Threonine 0.117 g 0%
Tryptophan 0.046 g 0%
Tyrosine 0.126 g 0%
Valine 0.167 g 0%
Minerals
Nutrient Amount DV
Calcium 77.08 mg 6%
Copper 0.46 mg 51%
Fluoride 0.55 mcg 0%
Iron 3.26 mg 18%
Magnesium 55.94 mg 13%
Manganese 0.96 mg 42%
Phosphorus 170.89 mg 14%
Potassium 898.36 mg 19%
Selenium 5.2 mcg 9%
Sodium 1001.97 mg 44%
Zinc 1.22 mg 11%
Other
Nutrient Amount DV
Water 570.181 g 0%
Ash 4.436 g 0%