| Type | Per person |
|---|---|
| Energy | 550 kcal |
| Fat | 16 gr |
| of which saturated | 4 gr |
| Carbohydrates | 60 gr |
| of which sugars | 21 gr |
| Fibres | 14 gr |
| Protein | 34 gr |
| Salt | 2.3 gr |
Petas Hawaii with carrot-pumpkin soup from the Healthy Dutchies

300gr vegetables p.p. & 50gr fruit p.p.
Ingredients
| For the pita buns: |
| 4 whole-wheat pita buns (80 g each) |
| 400 g chicken breast |
| 1 red pepper |
| 120 g grated carrot (raw) |
| 200 g iceberg lettuce |
| 200 g fresh pineapple |
| 1 can of tomato puree |
| 1 clove of garlic |
| 1 cm of fresh ginger |
| 2 tsp curry powder without salt |
| 1-2 tsp ketjap manis |
| 1 tsp olive oil for frying |
| For the soup: |
| 450 g pumpkin (frozen) |
| 200 g carrot |
| 2 vegetable stock cubes or powder without salt |
| 1 onion |
| 1 garlic clove |
| 1 tsp curry powder without salt |
| Pepper to taste |
| 750 ml water |
Preparation
This recipe from the Healthy Dutchies is a deluxe version of soup with bread. First prepare the carrot-pumpkin soup and keep it warm so you can make the pita bread in the meantime. Of course, you can also make the soup a day in advance.
Carrot-pumpkin soup:
1. Cut the carrot into one-inch pieces. Chop the onion and garlic finely and fry briefly in the pan in which you are going to prepare the soup. Soon add the carrot and pumpkin and fry for 2-3 minutes.
2. Dissolve the stock cube in 750 ml hot water, stir briefly and then add to the carrot and pumpkin. Cook on medium heat until the carrot is al dente.
3. Add the curry powder and pepper to taste. Now puree the soup with a hand blender or in a heatproof blender.
4. Keep the soup warm on low heat and make the pita buns in the meantime.
Pita buns:
1. Preheat the oven as stated on the pita bread packet.
2. Dice the pepper and finely chop the garlic clove and ginger.
3. In a wok or frying pan on the hob, heat a tablespoon of olive oil and briefly fry the pepper with the garlic and ginger in it over medium-high heat. Add the can of tomato puree with the curry powder and soy sauce manis. Also add the chicken and stir in. Turn down the heat a little and cook the chicken for 10-15 minutes while stirring occasionally. Bake the pita buns in the oven.
4. Grate the carrot if you bought whole carrots.
5. Serve the pitas separately from all other ingredients so that the pitas themselves can be filled at the table. Don't forget to serve the pineapple and iceberg lettuce with them.
Tips:
Vegetarian? Replace the amount of chicken with cashew nuts and pulses such as chickpeas.
Too much soup? You can save this for lunch for the next day.
This recipe is part of weekly menu 3.
Note: this recipe is for two adults and two children. Adjust the quantities slightly for four adults.
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Nutritional values
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