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INGREDIENTS
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6-8 Servings
1 whole butternut pumpkin
1/2 pumpkin, I use kent
3 onions, chopped
4 garlic cloves, crushed
3-4 teaspoons chili, I use jar chilli
1 liter chicken stock
1 pinch cumin
1 pinch coriander |
1 pinch cardamom
1 star anise (optional)
1 teaspoon turmeric
2 tablespoons lemongrass, I use minced from a jar
salt & freshly ground black pepper
1 (375 g) can skim evaporated milk
3 drops coconut essence |
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METHODS
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1. Bake whole butternut pumpkin, without seeds but with skin on and cut into portions, in 180 deg C (350 deg F) oven until soft, about 20 minutes.
2. Peel and seed the half Kent pumpkin and cut into small portions.
3. Sauté onions, garlic and chilli in a little olive oil (or chicken stock, if you want less fat) in a large pan.
4. Add chicken stock, the kent pumpkin, the spices, herbs and pepper & salt and simmer until soft - remove star anise.
5. Scrape off roasted pumpkin from skin and add to other ingredients then blend all until smooth.
6. Mix in skim evaporated milk and essence, more stock may be needed if soup is too thick, re-heat. |
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NUTRITIONAL INFORMATION PER SERVING (Calculated
for 1 serving)
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Calories 108
Calories from Fat 12 (11%)
Amount Per Serving %DV
Total Fat 1.4g 2%
Saturated Fat 0.4g 2%
Polyunsat. Fat 0.3g
Monounsat. Fat 0.5g
Trans Fat 0.0g
Cholesterol 2mg 0%
Sodium 627mg 26%
Potassium 473mg 13%
Total Carbohydrate 15.0g 5% |
Dietary Fiber 1.0g 4%
Sugars 10.0g
Protein 9.0g 18%
Vitamin A 257mcg 5%
Vitamin B6 0.2mg 8%
Vitamin B12 0.3mcg 5%
Vitamin C 5mg 8%
Vitamin E 0mcg 0%
Calcium 207mg 20%
Magnesium 27mg 6%
Iron 1mg 6% |
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