Smooth and savory, this recipe has the slightest sweetness from the rep pepper, carrot and squash and a tiny bit of texture from the fresh coconut. This coconut red pepper squash soup is packed with beta-carotene, vitamin A, and vitamin C, along with healthy fats from coconut and fiber from all the veggies.
This recipe features fresh coconut flesh, not the creamy coconut milk or the sweetened coconut flakes. Fresh coconut flesh. Coconuts come from the cocos nucifera palm and grow very well in tropical low-mid elevations. One tree can produce as up to 150 nuts per year. One medium size nut and its water can provide an average sized person with almost all of the daily required vitamins, minerals, and calories. Coconuts are truly a super food.
Coconuts have a lot of good fat, some carbohydrate, proteins and fiber. One 100g piece of mature coconut meat has: 354 Calories, 9 grams of fiber, 33.5 grams of total fat, 3.3 grams of protein and 15 grams of carbohydrates. For example, coconuts contain copper, calcium, iron, manganese, magnesium, and zinc, potassium. Furthermore, coconuts are also rich in B-vitamins: folates, riboflavin, niacin, thiamin, and pyridoxine. Additionally, coconut contains Lauric acid, which increases good-HDL cholesterol and protect the arteries by preventing blood vessel blockages.
On our farm we already have 6 coconut palms fruiting and we are getting ready to plant 35 more dwarf coconut trees. Stayed tuned for many many future fresh coconut recipes.
Coconut red pepper squash soup recipe
Servings: 6, 8 ounce cups
- 1 small winter squash (about 2 cups cooked flesh)
- 2 medium carrots
- 2 stalks of celery
- 1 large red pepper or several small ones
- 1/2 onion
- flesh of 1 young coconut (about 1/4 in thick) or 1/2 coconut
- 6 cups of water
- salt and pepper
- Cook squash and remove about 2 cups of flesh
- Then, add squash and roughly chopped veggies (save coconut for last)
- Boil the soup until all veggies are tender, 20-30 minutes
- Let cool, add salt and pepper
- Once the soup is a bit cooler, add coconut and use immersion blender or regular blender.
1 serving is 8 oz, or 1 cup.