Of which 9 g sugars and 1.2 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) · Potassium (potato) · Unsaturated fat (olive oil)
Allergens none
Pumpkin soup with fresh cilantro
Sweet from the pumpkin, fresh from the cilantro — an autumn classic.
Ingredients
- 600 g (1¼ lb) pumpkin, diced
- 1 potato, diced (150 g / 5½ oz)
- 1 chopped onion (150 g / 5½ oz)
- 2 cloves garlic, minced (6 g)
- plenty of fresh cilantro, to taste (10 g)
- 1.2 liters (5 cups) water
- 3 tbsp olive oil (30 g / 1 oz)
- salt, to taste
Method
- Sauté the onion and garlic in the olive oil.
- Add the diced pumpkin and potato.
The full method (5 steps), Rico's tip, the Thermomix® or similar version, the variations and storage are in the ebook “Thermomix® & Co.”. The English edition is coming soon.
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