Pumpkin, Sweet Potato, Leek and Coconut Milk Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
4%
Pumpkin, Sweet Potato, Leek and Coconut Milk Soup
45 min.
8
111kcal

Suggestions

Ingredients

  •  leek chopped
  • 1.3 cups coconut milk light
  •  onion finely chopped
  • pound pumpkin diced peeled
  • 0.8 pound sweet potatoes and into cubed peeled
  • quart vegetable broth 
  • tablespoon vegetable oil 

Equipment

  • pot
  • potato masher

Directions

  1. Heat the oil in a soup pot over medium heat.
  2. Add the onion and leek, and cook for a few minutes, until soft. Stir in the pumpkin, sweet potato, and vegetable broth. Bring to a boil, then cover and reduce heat to low.
  3. Simmer for about 15 minutes, until vegetables are tender. Mash vegetables coarsely using a potato masher. Stir in the coconut milk, season with salt and pepper, and serve.

Nutrition Facts

Calories111kcal
Protein5.55%
Fat31.39%
Carbs63.06%

Properties

Glycemic Index
29.25
Glycemic Load
8.08
Inflammation Score
-10
Nutrition Score
9.6156521931939%

Flavonoids

Apigenin
0.01mg
Luteolin
0.94mg
Isorhamnetin
0.69mg
Kaempferol
0.39mg
Myricetin
0.04mg
Quercetin
2.81mg

Nutrients percent of daily need

Calories:110.58kcal
5.53%
Fat:3.91g
6.01%
Saturated Fat:2.39g
14.92%
Carbohydrates:17.66g
5.89%
Net Carbohydrates:15.67g
5.7%
Sugar:5.36g
5.96%
Cholesterol:0mg
0%
Sodium:525.95mg
22.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.55g
3.11%
Vitamin A:11297.41IU
225.95%
Manganese:0.25mg
12.59%
Potassium:376.18mg
10.75%
Vitamin C:8.48mg
10.27%
Vitamin K:9.8µg
9.33%
Vitamin B6:0.17mg
8.29%
Fiber:1.99g
7.97%
Copper:0.15mg
7.75%
Vitamin E:0.96mg
6.37%
Folate:23.48µg
5.87%
Vitamin B2:0.1mg
5.61%
Magnesium:21.92mg
5.48%
Vitamin B5:0.54mg
5.42%
Iron:0.98mg
5.42%
Phosphorus:52.82mg
5.28%
Vitamin B1:0.07mg
4.97%
Calcium:34.39mg
3.44%
Vitamin B3:0.64mg
3.19%
Zinc:0.35mg
2.3%
Source:Allrecipes