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Ингредиенты
- 4 cups cooked kabocha squash (roasted for a deeper flavor* or steamed)
- 1 tablespoon coconut oil or olive oil
- 1 carrot, peeled and coarsely chopped
- ½ large yellow onion, sliced
- 2 stalks celery, coarsely chopped
- ¼ teaspoon crushed red pepper (more or less to taste)
- 2-3 cups canned or homemade chicken broth (or use vegetable broth for vegan/vegetarian)
- ½ to 1 whole can light coconut milk
- sea salt and fresh ground black pepper to taste
- 3 tablespoons raw pepitas (raw pumpkin seeds)
Инструкции
- Directions: In a large pot, heat oil over medium heat. Add onions, carrots and celery and cook until onions are golden brown, about 8-10 minutes. Add cooked kabocha, red pepper, and broth and bring to a boil. Stir, reduce heat to low and let simmer for 30 minutes. Add coconut milk and salt and pepper to taste and simmer for another 5-10 minutes. Taste, and if you want more heat, add more red pepper. While soup base is simmering, heat a medium skillet over medium heat. Add pepitas and stir constantly until seeds are golden brown and start to pop, just a few minutes. Watch carefully or they will burn! Remove from heat and transfer to a small bowl. Remove soup pot from heat and either puree in a blender in batches (be careful, this is hot!!!) or use an immersion blender to puree until smooth. Ladle into serving bowls, top with toasted pepitas and enjoy!
- *To roast kabocha squash, preheat oven to 350°F. Cut kabocha in half, scoop out seeds and stringy insides, then prick flesh with a fork. Brush olive oil on flesh and set halves face down in baking sheet in approximately ½ inch of water. Bake for about 45 minutes until flesh is soft.
- *Butternut or pumpkin could also be subbed in this recipe with a slight flavor variation but still every bit as yummy!
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 279g | |
| Recipe makes 4 servings | |
| Calories 211 | |
| Calories from Fat 173 | 82% |
| Total Fat 20.58g | 26% |
| Saturated Fat 18.04g | 72% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 268mg | 11% |
| Potassium 408mg | 12% |
| Total Carbs 6.24g | 2% |
| Dietary Fiber 1.5g | 5% |
| Sugars 1.69g | 1% |
| Protein 3.52g | 6% |
