Of which 10 g sugars and 13.5 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Vitamin A (pumpkin) · Unsaturated fat (olive oil)
Allergens none
Creamy pumpkin soup with ginger and coconut
Creamy, spiced, and without a drop of cream.
Ingredients
- 500 g (1 lb) pumpkin, peeled and diced
- 1 piece (3 cm / 1¼ in) fresh ginger, grated (15 g / ½ oz)
- 400 ml (1¾ cups) coconut milk (1 can)
- 1 medium onion, chopped (110 g / 4 oz)
- 2 cloves garlic, minced (6 g)
- 1 tsp ground turmeric (3 g)
- 500 ml (2 cups) vegetable broth
- 2 tbsp extra-virgin olive oil (20 g / ¾ oz)
- fresh cilantro, to taste (5 g)
- salt and pepper, to taste
Method
- Heat the olive oil in a large saucepan over medium heat. Add the chopped onion and sauté until translucent, about 5 minutes. Add the garlic and turmeric and cook for 1 more minute.
- Add the diced pumpkin and grated ginger. Stir well and cook for 5 minutes, stirring now and then.
The full method (6 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Vegetarian”. The English edition is coming soon.
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