Of which 6.6 g sugars and 0.9 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 and ginger soup
A velvety soup of pumpkin and onion, with a spicy kick of fresh ginger.
Ingredients
- 500 g (1 lb) pumpkin, peeled and diced
- 1 medium onion (110 g / 4 oz)
- 2 cloves garlic (6 g)
- 1 tbsp fresh ginger, grated (6 g)
- 750 ml (3 cups) vegetable broth
- 1 tbsp extra-virgin olive oil (15 g / ½ oz)
- sea salt and pepper, to taste
- 1 tbsp toasted pumpkin seeds (12 g)
Method
- Cut the pumpkin into medium cubes.
- In a pot, sauté the chopped onion and garlic in 2 tsp of the olive oil until translucent.
The full method (7 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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