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Рецепт SPICY KABOCHA COCONUT SOUP

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Clean Diet week 1, day 6

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Ингредиенты

Cost per serving $1.24 view details
  • 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

  1. 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!
  2. *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.
  3. *Butternut or pumpkin could also be subbed in this recipe with a slight flavor variation but still every bit as yummy!

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%
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