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Pumpkin Soup with Sides | 南瓜湯配小菜

Pumpkin is low in saturated fat and cholesterol, and high in fibre, Vitamin A, C and E. Good for vegans and to those who plan to lose some weight. However not all people like eating pumpkins due to its mushy texture when boiled - perhaps we could make use of these pumpkins and whip them into a nice bowl of soup. In this recipe, I will show you how to make pumpkin soup from scratch, complementing it with some pumpkin slices in reduced balsamic vinegar jus, bringing a balance between smooth and crisp, sweet and savoury with a tad bit of zing to it.

 

南瓜含有豐富的纖維, 維他命A, C和E, 很適合素食和減肥的人. 但是, 不是每一個人都喜歡吃南瓜, 因為他們熟了時候, 質地是比較糊的. 我們可以把南瓜攪拌形成湯, 用剩的南瓜可以切成片, 然後用香醋去煎, 可以把南瓜湯的甜和煎南瓜片的酸平均一下.

 

 

 

1 whole pumpkin, chop most of them into chunks, and some into slices

1 carrot, sliced.

600ml chicken stock (or water)

1 white onion, diced.

Pumpkin seeds (optional)

300ml low-fat milk (not needed for vegans/vegetarians)

Salt and pepper 

Olive oil 

1 1/2 tbsps of balsamic vinegar (for sides only)

 

南瓜 1個, 大部分斬成件, 小許切成塊.

胡蘿蔔 1個, 切片.

雞湯或水 600毫升

白洋蔥 1個, 切效力.

南瓜籽

低脂牛奶 300毫升, 素食的人可以免放.

鹽和黑胡椒

橄欖油

香醋 1 1/2湯匙, 有小菜就可以用.

 

Utensils | 廚具

A blender (攪拌機)

A saucepan (平底鍋)

Bowls and cups for measurement (碗和杯, 用來量度)

A spatula (鍋鏟)

A sieve (濾網)

Kitchen towel (廚房紙巾)

A frying pan (煎鍋)

 

Ingredients | 材料 

Serves 2 (兩位用)  Time required (製作時間): 30mins   
145 calories per serving.

Procedures | 步驟

1. Cut the tip and end bit of a pumpkin and start peeling either with a sturdy knife or peeler, then chop the pumpkin in half, removing the seeds and putting it aside. Chop into medium-sized chunks for soup and some into regular shapes for sides.

    把南瓜的頂和底斬掉, 然後用刀或削皮器把皮剝掉. 剝完後便將南瓜斬成一半, 除掉南瓜籽之後才用. 最後把南瓜斬成件, 小許切成片.

 

2. Finely dice a white onion and slice a whole carrot. After that, wash the pumpkin seeds and soak it in brine for 5 minutes. 

    白洋蔥切成小粒. 胡蘿蔔切成片. 之後把剛除掉的南瓜籽洗好, 用鹽水浸大概5分鐘.

 

3. Dry the seeds with kitchen towel, then heat up the frying pan and place the seeds in until they start to pop and change colour.  Sprinkle some salt and leave it to cool.

    用廚房紙巾把南瓜籽弄乾, 然後加熱煎鍋放進南瓜籽, 等到籽開始變色就可. 放一些粗鹽把它冷卻.

 

4. Add a significant amount of olive oil in the frying pan and sauté the onions for 6 minutes, until they beome soft and golden.

    在煎鍋裡放適量的橄欖油, 把切好的白洋蔥炒香大概6分鐘, 等到它們變成金色和軟了就可.

 

5. Put the chunks of pumpkin, cooked onion and sliced carrots in the saucepan (note: do not put the sliced pumpkins in yet) and pour in 600ml of chicken stock or water. Let it boil first in high heat, then simmer for about 10 minutes in medium-low heat until the pumpkins are soft and easy to compress.

    把斬成件的南瓜, 煮熟了的白洋蔥和胡蘿蔔放進平底鍋裡 (注意: 千萬別放進片形狀的南瓜), 倒600毫升的雞湯或水. 用大火煲熱了湯, 開始滾的時候較低倒中之小火, 繼續煮10分鐘, 等到南瓜開始軟就可.

 

6. Cool down the mixture, then pour it into a blender. Add 300ml of low-fat milk slowly while blending. See tips on how to ensure that the milk will not solidify during the blending process. (Do not add milk if you are vegan/vegetarian)

    湯冷卻了後, 便倒在攪拌機裡. 攪伴的過程中, 慢慢加300毫升的低脂牛奶. 在提示裡會闡述倒牛奶太快的後果. (吃素的人不用加牛奶).

 

7. Pour the pumpkin soup back into the saucepan, low heat, for further heating. Whilst heating, prepare a frying pan and add a signifcant amount of olive oil. Make sure that the frying pan is hot before placing the pumpkin slices in.

    攪拌好的南瓜湯就倒進平底鍋裡面, 繼續用小火慢慢加熱. 同一個時間, 預備一個煎鍋, 倒適量的橄欖油. 放南瓜片之前, 檢查煎鍋是否很熱.

 

8. Fry the pumpkin slices for 1 minute per slice, then add in 1 tbsp of balsamic vinegar. At this time, remove the frying pan from the heat as it starts to sizzle. Place them on a kitchen towel before serving.

    將每一邊的南瓜片大概煎1分鐘, 然後放1湯匙的香醋. 同時間, 關火便放在廚房紙巾上, 可以吸油.

 

9. Food plating and presentation: Add the pumpkin seeds into your bowl of pumpkin soup at a low height, and sprinkle some ground black pepper. For the pumpkin slices, you can either stack them like I did or align them, then drizzle with olive oil. Serve.

    裝飾: 放一點南瓜籽在湯裡, 然後放一些碎黑胡椒. 至於南瓜片, 你可以疊在一起, 或者平排, 加一點橄欖油就大功告成了.

Tips | 提示

1. Never put hot broth into a plastic blender, as the blender will easily break.

    千萬別把熱湯立刻放進攪拌機裡, 因為攪拌機會很容易壞的.

 

2. For non-vegans/vegetarians: If you prefer a creamier texture, you may replace low-fat milk with double cream, although it will contain more calories than expected.

   你可以用忌廉去代替低脂牛奶, 但是脂肪可能會高一點.

 

3. Do not waste your pumpkin seeds - you can fry them or grill them for 10-15 minutes at 200 degrees Celcius, adding a tiny bit of extra virgin olive oil and salt. You can use them as snacks if you happen to have them at home.

    別扔掉南瓜籽. 你可以乾炒或是把它放進焗爐裡, 200度大概10-15分鐘, 加一點特級橄欖油和粗鹽就可以當成零食.

 

4. To make the soup smoother, remember to sieve the soup first after blending.

    要把湯搞滑一點的話, 記住把湯濾過才飲.

 

5. Add milk slowly while blending, as the milk may curdle and become lumpy when too much is added at the same time.

    攪拌的過程要慢慢倒牛奶, 太快的話牛奶很大機會會凝固.

 

6. Remove pumpkin slices from heat after adding in balsamic vinegar, as the pumpkin slices may overcook due to the drastic increase in temperature with the presence of any liquid.

    放香醋的時候, 要馬上把火關掉. 因為煎鍋接觸水分的時候溫度會突然上升, 南瓜片會很容易煮過頭.

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