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African Vegetable Soup With Coconut Milk and Pumpkin Recipe

African Vegetable Soup With Coconut Milk and Pumpkin Recipe

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African Vegetable Soup With Coconut Milk and Pumpkin

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Ingredients:

Serving

2 tbsp vegetable oil
1 large onion
175 g turnips, peeled and cubed
175 g sweet potatoes, peeled and cubed
175 g pumpkin, peeled and cubed
1 tsp marjoram
1 1/2 tsp ground ginger
1 1/2 tsp cinnamon
salt and pepper
1 tbsp chopped spring onion
1 1/4 liters vegetable stock
2 tbsp sliced almonds
1 -2 fresh chili pepper, de-seeded and chopped
1 tsp unrefined sugar
115 g creamed coconut

Directions:

In a large saucepan heat the oil, add the onion and cook it gently for 4-5 minutes. Add the cubed vegetables and toss them over a medium heat for a further 5-6 minutes. Add the marjoram, ginger, cinnamon, salt and pepper and cook together over a low heat for 10 minutes stirring frequently.
Add the spring onion, stock, flaked almonds, chilli and sugar and simmer gently for 10-15 minutes until the vegetables are just tender. Check the seasoning. Grate the creamed coconut into the soup and stir well. Garnish with chopped coriander or parsley and serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	433.91 Kcal (1817 kJ)
Calories from fat	261.69 Kcal
		% Daily Value*
Total Fat	29.08g	45%
Sodium	206.38mg	9%
Potassium	690.97mg	15%
Total Carbs	43.52g	15%
Sugars	22.71g	91%
Dietary Fiber	4.8g	19%
Protein	4.96g	10%
Vitamin C	41.9mg	70%
Vitamin A	0.4mg	15%
Iron	2.3mg	13%
Calcium	78.6mg	8%

Amount Per 100 g
Calories	187.67 Kcal (786 kJ)
Calories from fat	113.18 Kcal
		% Daily Value*
Total Fat	12.58g	45%
Sodium	89.26mg	9%
Potassium	298.85mg	15%
Total Carbs	18.82g	15%
Sugars	9.82g	91%
Dietary Fiber	2.08g	19%
Protein	2.14g	10%
Vitamin C	18.1mg	70%
Vitamin A	0.2mg	15%
Iron	1mg	13%
Calcium	34mg	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.

Tastes

salty
savory
bitter
sweet

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