Of which 9.8 g sugars and 0.8 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
Pumpkin, carrot and ginger soup
Creamy and warm, with a spicy kick of fresh ginger.
Ingredients
- 600 g (1¼ lb) pumpkin — peeled and diced
- 1 medium carrot (80 g / 2¾ oz) — sliced into rounds
- 1 onion (150 g / 5½ oz)
- 2 cm (¾ in) fresh ginger (10 g) — grated
- 1 liter (4¼ cups) water or vegetable broth
- 2 tbsp olive oil (20 g / ¾ oz)
- salt and black pepper, to taste
Method
- In a pot, sauté the onion and grated ginger in the olive oil for 3 minutes over medium heat.
- Add the pumpkin and carrot and stir for 1 minute.
The full method (4 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Juices, Shots & Soups”. The English edition is coming soon.
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