Vegan Delicacy

Beet Soup with Coconut, Pear and Cinnamon

5
Average: 5 (4 votes)
(4 votes)
Beet Soup with Coconut, Pear and Cinnamon

Beet Soup with Coconut, Pear and Cinnamon - A pleasure that not only seduces the palate, but also the eye! Photo: Daniela New

share Share
print
bookmark_border Copy URL
Health Score:
8,7 / 10
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
260
calories
Calories

Healthy, because

Even smarter

Nutritional values

The natural dye betanin from beetroot has antioxidant properties - it can protect the body cells from the effects of harmful free radicals. Folic acid and iron support blood formation. The secondary plant ingredients such as betaine, flavonoids and phenolic acids are also able to inhibit inflammatory processes in the body.

The combination of earthy beetroot, coconut and cinnamon harmonizes wonderfully with a fruity-sweet component such as pear. If you like it even sweeter, you can caramelize the pear pieces in a pan with some honey before adding them to the soup as a topping.

1 serving contains
(Percentage of daily recommendation)
Calorie260 kcal(12 %)
Protein5 g(5 %)
Fat15 g(13 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage9.1 g(30 %)
Calorie433 kcal(21 %)
Protein6 g(6 %)
Fat33 g(28 %)
Carbohydrates27 g(18 %)
Sugar added0 g(0 %)
Roughage8.6 g(29 %)
Vitamin A0 mg(0 %)
Vitamin D0 μg(0 %)
Vitamin E1.4 mg(12 %)
Vitamin K25.5 μg(43 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.6 mg(13 %)
Vitamin B₆0.2 mg(14 %)
Folate111 μg(37 %)
Pantothenic acid0.4 mg(7 %)
Biotin2.3 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C18 mg(19 %)
Potassium1,051 mg(26 %)
Calcium111 mg(11 %)
Magnesium79 mg(26 %)
Iron2.8 mg(19 %)
Iodine4 μg(2 %)
Zinc1 mg(13 %)
Saturated fatty acids8 g
Uric acid48 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1
1 ounce
2 ounces
3 ounces
2
2 tablespoons
14 ounces
1 ½ ounces
13 ounces
unsweetened Coconut milk
2 teaspoons
Preparation

Kitchen utensils

1 Cutting board, 1 Knife, 1 Pot, 1 Skillet, 1 Immersion blender

Preparation steps

1.

Peel and finely chop the onion and ginger. Clean and wash beetroot and pears and cut into small cubes. Clean, peel, wash, and also chop the celery. Dice half of the pears very finely and put aside as a topping.

2.

Heat the olive oil in a pot and sauté the onion and ginger for 3-4 minutes at medium heat until transparent.

3.

Add beetroot, celery and pear to the onion and ginger mixture. Steam briefly, then deglaze with vegetable stock. Let the soup simmer for 30 minutes at medium heat.

4.

In the meantime, fry the grated coconut in a pan without oil at medium heat while stirring until they are fragrant and golden brown. Then take them out of the pan and let them cool down.

5.

When the cooking time is over, finely puree the soup and stir in the coconut milk. Season with salt, pepper and cinnamon.

6.

Spread the soup on bowls or plates and serve sprinkled with diced pears, shredded coconut and cinnamon.