Beet and Carrot Soup
Beet and carrot soup - Colorful treat with lots of protein
Healthy, because
Even smarter
Nutritional values
If you want to do something good for yourself, reach for beets. In addition to nitrates, it also contains a lot of potassium. These substances have been shown to lower blood pressure and thus reduce the risk of heart disease. Tofu, as a super substitute for meat, has many valuable unsaturated fatty acids and, unlike animal products, is free of cholesterol.
Leftovers of this beet carrot soup can be frozen well. Then you always have a healthy meal on hand. Only the skewers and the topping have to be prepared fresh.
(Percentage of daily recommendation)
| Calorie | 381 cal. | (18 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 12.1 mg | (101 %) | ||
| Vitamin K | 65.5 μg | (109 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6.1 mg | (51 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 164 μg | (55 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.3 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 1,312 mg | (33 %) | ||
| Calcium | 263 mg | (26 %) | ||
| Magnesium | 138 mg | (46 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 2 beets (with leaves)
- 5 ozs floury potatoes
- 3 carrots
- 1 onion
- 1 garlic clove
- 2 Tbsps olive oil
- 24 ozs Vegetable broth
- salt
- peppers
- 1 Organic orange
- 3 Tomatoes
- 12 ozs Tofu
- 4 Tbsps soy sauce
- 3 Tbsps Canola oil
- ½ bunch parsley
- 2 Tbsps Soy yogurt
- 1 organic lemon
Kitchen utensils
Preparation steps
For the beet and carrot soup, clean, peel and wash beet, potatoes and carrots. Shake beet leaves dry and set aside. Chop vegetables into small cubes. Peel and finely dice onion and garlic.
Heat olive oil in a saucepan. Sauté onion for 3 minutes over medium heat. Add vegetables and garlic and sauté for 3 minutes. Then add broth, season with salt and pepper and bring to a boil. Meanwhile, rinse orange hot, rub dry, peel into fine zest and squeeze juice. Wash tomatoes, cut out stalks and cut tomatoes into pieces.
Add the orange juice and tomatoes to the beet and carrot soup and simmer for another 20-25 minutes over low heat until the vegetables are soft.
Meanwhile, for the skewers, cut tofu into bite-sized cubes and marinate in the soy sauce for 20 minutes, turning several times.
Heat canola oil in a frying pan. Drain tofu cubes, place on 4 skewers and fry in hot oil, turning all around, for 5-7 minutes over medium heat.
Finely puree beetroot-carrot soup with a hand blender, bring to a boil again, stir in half of the orange zest and add a little stock if needed. Wash parsley, shake dry, and chop. Pour soup into bowls or deep plates, top with 1 dollop of soy yogurt and beet leaves. Sprinkle parsley and remaining orange zest on top, and season everything with pepper. Rinse lemon hot and cut into pieces. Serve beetroot carrot soup with tofu skewers and lemon pieces.
