Recipe contributed by Ms Alyssa Chee, Dietitian of Singapore Heart Foundation
Serves 分量: 4 人份
- 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)
Roast the pumpkin in a preheated oven at 220°C for about 40 minutes until thoroughly cooked. Remove from
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.
In the same pot, add in water, roasted pumpkin and lower sodium salt. Stir well and bring soup to a boil.
Turn off the heat and stir in low fat milk. Let the mixture cool slightly.
Puree the mixture with a blender until smooth.
Garnish with coriander and flavour it with pepper.
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!
Source: Singapore Heart Foundation. Reproduced with permission.
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