Pumpkin soup with hake and prawns
Total time1 h 5 min Preparation and possible waiting 25 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings6
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 5 min Preparation and possible waiting 25 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 25 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 25 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Soup
Lunch · Dinner
1 to 2 hours
Method
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Cut the pumpkin into 2 cm cubes; chop the garlic, onion and thoroughly washed leek. Soften the vegetables in 30 g oil in a saucepan over medium heat for 12 minutes, stirring.
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Meanwhile, cover the dried choricero pepper with the 200 g freshly boiled water and soften for 20 minutes. Scrape out the flesh and discard the skin.
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Strain the soaking liquid through a fine sieve; add the flesh, liquid and tomato sauce to the saucepan.
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Pour in the fish stock and add the tarragon. Simmer gently for 15-20 minutes, until the pumpkin crushes easily.
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Blend the base with a hand blender and bring back to a very gentle simmer.
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Cut the hake into 3 cm chunks and add to the soup; cook for 4-6 minutes, until the centre reaches 63°C. Sauté the small prawns and large prawns in the remaining 15 g oil for 2-3 minutes, until opaque.
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Add them with the pan juices and heat for another minute.
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Check that the fish flakes and the prawns are cooked through. Adjust the salt and divide the soup between six bowls. Finish with all the chopped parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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