Curried Pumpkin Soup 咖喱南瓜汤

Recipe contributed by Ms Alyssa Chee, Dietitian of Singapore Heart Foundation
食谱由新加坡心脏基金营养师朱佩儿贡献

Serves 分量: 4 人份
Ingredients 材料:

  • Pumpkin (deskinned and deseeded),cut into large chunks, 800g 南瓜(去皮、去籽),切成大块,800g
  • Yellow onion, chopped, 150g 黄洋葱,剁成碎末,150g
  • Garlic, 4 cloves 大蒜,4瓣
  • Curry powder, 1 tbsp 咖哩粉,1汤匙
  • Cumin powder, 1 tbsp 孜然粉,1汤匙
  • Water, 1½ cup 水,1杯半
  • Low fat milk, 1 cup 低脂牛奶,1杯
  • Peanut oil, 1 tbsp 花生油,1汤匙
  • Lower sodium salt (optional), ½ tsp 较低钠盐(可选),半茶匙
  • Coriander (for garnish), 1 sprig 香菜(装饰配菜),1小枝
  • Pepper (to flavour) 胡椒粉(调味)

Method 做法:

  1. Roast the pumpkin in a preheated oven at 220°C for about 40 minutes until thoroughly cooked. Remove from
    oven.
    在预热好的烤箱中烘烤南瓜,220°C 烤40分钟左右,直到完全熟透。从烤箱中取出。
  2. Gently heat the peanut oil in a pot. Stir in onions and garlic and sauté till onions soften. Add in curry powder and cumin powder; and fry for another minute.
    将花生油倒入锅中,慢火热油。加入洋葱和大蒜,炒至洋葱变软。加入咖喱粉和孜然粉,再炒一分钟。
  3. In the same pot, add in water, roasted pumpkin and lower sodium salt. Stir well and bring soup to a boil.
    在同一锅中,加入水、烤熟的南瓜和较低钠盐。充分搅拌,然后把汤烧开。
  4. Turn off the heat and stir in low fat milk. Let the mixture cool slightly.
    熄火,加入低脂牛奶搅拌均匀。待混合物稍微冷却。
  5. Puree the mixture with a blender until smooth.
    用食物搅拌机将混合物打成糊状。
  6. Garnish with coriander and flavour it with pepper.
    用香菜装饰,再撒点胡椒粉调味。

Nutrients per serving 每份营养
Energy 能量: 171 kcal 千卡
Protein 蛋白质: 4.0 g 克
Fat (Saturated fat) 脂肪(饱和脂肪): 5.1 g 克 (1.1 g 克)
Carbohydrate 碳水化合物: 27.2 g 克
Sodium 钠: 119 mg 毫克
Cholesterol 胆固醇: 1.6 mg 毫克
Dietary fibre 膳食纤维: 2 g 克

In celebration of SHF’s Golden Jubilee year, we created three recipes using food in the shade of gold and orange, which is excellent for your heart health!
为庆祝新加坡心脏基金的50周年,我们利用了金色与橘色的材料创造这些有利心脏健康的食谱。