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Ингредиенты
- 2 Tbsp. Vegetable oil
- 1 med Onion, diced
- 1 lrg Carrot, peeled and diced
- 1/2 c. Minced celery
- 2 x Cloves garlic, chopped
- 1/2 tsp Chopped habanero or possibly jalapeno pepper (up to 1)
- 2 c. Cooked or possibly canned pigeon peas (gungo peas) liquid removed
- 4 c. Water or possibly vegetable stock
- 1 c. Peeled, diced winter squash (Calabaza, butternut or possibly acorn)
- 2 Tbsp. Dark rum
- 1 Tbsp. Chopped fresh parsley
- 1 Tbsp. Dreid thyme or possibly 2 Tbsp. fresh
- 1/2 tsp Grnd black pepper
- 1/2 tsp Salt
- 1 c. Canned coconut lowfat milk
Инструкции
- Heat the oil in a large saucepan and add in the onion, carrot,celery,garlic and chile pepper. Saute/fry for 7 min over medium heat, till the vegetables are tender. Add in the beans, water,squash, rum,parsley, and seasonings. Bring to a simmer and cook for 35 to 40 min, stirring occasionally. Add in a little warm water or possibly rum if the soup is too thick, or possibly continue to simmer if it is too thin. Stir in the coconut lowfat milk and return to a simmer. Transfer the soup to a foood processor and process for 15 seconds, till smooth. Ladle soup in soup bowls and serve warm. serves 6-8
- note: Calabaza, West Indian Pumpkin can be found in tropical markets.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 286g | |
| Recipe makes 6 servings | |
| Calories 194 | |
| Calories from Fat 77 | 40% |
| Total Fat 8.9g | 11% |
| Saturated Fat 4.01g | 16% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 221mg | 9% |
| Potassium 392mg | 11% |
| Total Carbs 22.68g | 6% |
| Dietary Fiber 5.3g | 18% |
| Sugars 1.66g | 1% |
| Protein 4.77g | 8% |
