fbpx Ginger-curry pumkin soup | Recette de Nutritionniste - Diététiste | Equipe Nutrition

Recipes

Ginger-curry pumkin soup

Preparation

20 minutes

Cooking

60 minutes

Total

80 minutes

Portion(s)

6 portions

Ingredients

  • 1 medium pumpkin

  • 1 diced onion

  • 1 to 2 cloves of garlic

  • 15 mL (1 tbsp) olive oil

  • 5 ml (1 tsp) ground coriander

  • 15 mL (1 tbsp) curry

  • 15 mL (1 tbsp) fresh ginger, finely chopped

  • 15 mL (1 tbsp) vegetable broth concentrate

  • Water (depending on the size of your pumpkin, see step 6)

  • Pepper to taste

Preparation

1-Preheat the oven to 350 °F and place aluminum foil or parchment foil on a baking sheet.

2- Cut the pumpkin in half and remove the seeds.

3- Place the pumpkin pieces on the plate and put a splash of oil on the flesh before adding it salt and pepper. Bake for about 40 minutes or until the flesh is tender.

4- Remove from the oven and let it cool down before removing the bark with a knife. Then, cut the pumpkin into cubes.

5- In a large cauldron, heat the oil over medium-high heat and add garlic and onion. Cook it for about 5 minutes while stirring. Then, add the rest of the ingredients (spices and pumpkin).

6- Pour water until all the ingredients are submerged, and then simmer over low heat for about 15 - 20 minutes.

7- Cool down, and then transfer to a blender to make a smooth purée. (If you find the consistency too thick, add water)

* Note: You can decorate your plate with some pumpkin seeds or croutons.

Nutritional Value per poriton

Energy: 165 kcals
Carbohydrates: 34g
Fat: 3g
Poteins: 6g 
Sodium: 73 mg 
Fibers: 3g 

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