Jamaican Pumpkin Soup (Pureed)

• 分量: 6 servings
• 調理時間: 20 minutes
• 総時間: 55 minutes

材料

2 tablespoons coconut oil or water

1 cup onion minced

3 cloves garlic minced

1/4 cup celery chopped

2 green onions chopped, extra for garnish

1 tablespoon freshly parsley finely chopped or 1 teaspoon dried

1 sprig fresh thyme 1/4 teaspoon dried

4 cups Jamaican Pumpkin peeled and cut into chunks

1 cup potato peeled and chopped

1 cup carrot diced

4 cups vegetable broth (or 2 vegetable bouillon plus 4 cups water)

1/2 cup coconut milk extra for garnish

1 whole Scotch Bonnet pepper or 1/4 teaspoon cayenne pepper

1/4 teaspoon ground allspice (optional)

salt to taste

手順

Heat oil in a large pot, add onion and garlic and saute for 4 minutes until onion is soft. Add celery and carrot, and cook until celery is soft or about 3 minutes.

Add green onion, parsley, thyme, pumpkin, potato, stock, coconut milk, pepper, and allspice.

Bring to boil, reduce heat to simmer and cook for 30 minutes. Remove scotch bonnet pepper and thyme sprig.

Cool slightly, puree soup in batches using a blender or a stick blender. Season with salt to taste. Serve in bowls garnished with coconut milk and spring onion.

栄養

• カロリー: 194
• 脂肪総量: 10
• 炭水化物総量: 21
• タンパク質: 6