Calabaza, Corn, and Coconut Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
9%
Calabaza, Corn, and Coconut Soup
40 min.
8
238kcal

Suggestions

Ingredients

  • 0.3 teaspoon ground pepper 
  • 0.3 cup cilantro leaves fresh finely chopped
  • 12 ounces coconut milk unsweetened canned
  • cups corn kernels (see above)
  •  ears corn fresh frozen thawed halved for relish (below ( or )
  • tablespoons cilantro leaves fresh coarsely chopped
  •  garlic clove coarsely chopped
  • 4.5 teaspoons juice of lime fresh
  • tablespoons olive oil 
  • medium onion coarsely chopped
  • 0.3 teaspoon salt 
  • tablespoon shallots finely chopped
  • 2.3 pound kabocha squash whole peeled seeded cut into 1/2-inch pieces (6 cups) ()
  • pinch sugar 
  • cups water 

Equipment

  • bowl
  • sauce pan
  • whisk
  • pot
  • sieve
  • blender

Directions

  1. Heat oil in a 4- to 5-quart heavy pot over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until beginning to soften and edges are browned, about 4 minutes.
  2. Add cilantro stems and garlic and cook, stirring occasionally, 3 minutes.
  3. Add squash pieces and cook, stirring frequently, 3 minutes. Stir in water, coconut milk, corn cobs, salt, and cayenne and simmer, uncovered, stirring occasionally, until squash is very tender, about 15 minutes.
  4. Whisk together lime juice, salt, and sugar in a bowl, then add oil and whisk until combined.
  5. Cook corn kernels in a saucepan of boiling salted water until just tender, 2 to 3 minutes.
  6. Drain in a sieve, then rinse under cold water to stop cooking.
  7. Drain well, then transfer to dressing along with cilantro and shallot and toss well to coat.
  8. Discard corn cobs, then purée soup in batches in a blender (use caution when blending hot liquids) until smooth, transferring to a 2-quart measure.
  9. Divide soup among bowls and gently stir 1/4 cup corn relish into each.
  10. · Soup (without corn relish) can be made 2 days ahead and chilled, covered. Reheat before serving.· Corn relish can be made 1 hour ahead and kept, covered, at room temperature.

Nutrition Facts

Calories238kcal
Protein6.87%
Fat50.85%
Carbs42.28%

Properties

Glycemic Index
31.64
Glycemic Load
0.5
Inflammation Score
-9
Nutrition Score
12.413043478261%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.25mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
0.69mg
Kaempferol
0.09mg
Myricetin
0.02mg
Quercetin
3.14mg

Nutrients percent of daily need

Calories:237.65kcal
11.88%
Fat:14.78g
22.73%
Saturated Fat:9.71g
60.68%
Carbohydrates:27.65g
9.22%
Net Carbohydrates:22.97g
8.35%
Sugar:9.03g
10.04%
Cholesterol:0mg
0%
Sodium:180.43mg
7.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.49g
8.98%
Vitamin A:1893.78IU
37.88%
Manganese:0.74mg
36.88%
Vitamin C:22.24mg
26.96%
Potassium:738.57mg
21.1%
Fiber:4.68g
18.71%
Folate:70.55µg
17.64%
Vitamin B6:0.29mg
14.66%
Magnesium:54.9mg
13.72%
Copper:0.27mg
13.27%
Phosphorus:127.51mg
12.75%
Iron:1.82mg
10.1%
Vitamin B3:2.01mg
10.04%
Vitamin B1:0.13mg
8.45%
Vitamin B2:0.14mg
8.29%
Vitamin B5:0.74mg
7.37%
Zinc:0.9mg
5.97%
Vitamin E:0.83mg
5.5%
Selenium:3.8µg
5.43%
Vitamin K:5.66µg
5.39%
Calcium:53.93mg
5.39%
Source:Epicurious