Directions:
- Chop up meat of pumpkin – the smaller the quicker it will cook.
- Chop up onion and garlic.
- In a large soup pot, put pumpkin, onion, garlic, red lentils (if adding), broth – simmer 5 minutes.
- Add white wine – simmer a few more minutes.
- Spray a small frypan and put in a little butter. Add ginger and coriander. medium-low heat. Add some water to make a paste. stir for a minute or so, until the aromas are all released.
- Add spice paste to soup.
- Stir and cover soup. bring to boil. lower heat and simmer for 15 minutes – or until pumpkin soft.
- Remove from heat and puree.
- Add a few twists of ground black pepper.
- Add ground red chilli pepper.
- Add the balsamic vinegar and stir through.
- Optional: Could also stir through a little sour cream or yoghurt when serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 252.66 Kcal (1058 kJ) | ||
| Calories from fat | 23.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.63g | 4% | |
|---|---|---|---|
| Cholesterol | 3.89mg | 1% | |
| Sodium | 264.52mg | 11% | |
| Potassium | 1056.72mg | 22% | |
| Total Carbs | 41.93g | 14% | |
| Sugars | 8.95g | 36% | |
| Dietary Fiber | 12.89g | 52% | |
| Protein | 11.51g | 23% | |
| Vitamin C | 22mg | 37% | |
| Iron | 4.9mg | 27% | |
| Calcium | 78.6mg | 8% | |
| Amount Per 100 g | |||
| Calories | 76.38 Kcal (320 kJ) | ||
| Calories from fat | 7.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.79g | 4% | |
|---|---|---|---|
| Cholesterol | 1.17mg | 1% | |
| Sodium | 79.97mg | 11% | |
| Potassium | 319.47mg | 22% | |
| Total Carbs | 12.68g | 14% | |
| Sugars | 2.7g | 36% | |
| Dietary Fiber | 3.9g | 52% | |
| Protein | 3.48g | 23% | |
| Vitamin C | 6.6mg | 37% | |
| Iron | 1.5mg | 27% | |
| Calcium | 23.8mg | 8% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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