Beet Soup with Coconut, Pear and Cinnamon
Beet Soup with Coconut, Pear and Cinnamon - A pleasure that not only intrigues the palate, but also the eye! Photo: Daniela New
Healthy, because
Even smarter
Nutritional values
Beets contain the natural dye betanin, which can help protect the body's cells from the effects of harmful free radicals. F
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 in a pan with some honey before adding them to the soup as a topping.
(Percentage of daily recommendation)
| Calorie | 260 cal. | (12 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.4 mg | (12 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 2.3 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,051 mg | (26 %) | ||
| Calcium | 111 mg | (11 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 8 g | |||
| Uric acid | 48 mg | |||
| Cholesterol | 0.1 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 1 Red onion
- 1 oz ginger
- 2 ozs Beets
- 3 ozs Celery root
- 2 Pear
- 2 Tbsps olive oil
- 14 ozs Vegetable broth
- 1 ½ ozs rough Shredded coconut
- 13 ozs unsweetened Coconut milk
- salt
- peppers
- 2 tsps cinnamon
Kitchen utensils
Preparation steps
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.
Heat the olive oil in a pot and sauté the onion and ginger for 3-4 minutes at medium heat until transparent.
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.
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.
When the cooking time is over, finely puree the soup and stir in the coconut milk. Season with salt, pepper and cinnamon.
Spread the soup on bowls or plates and serve sprinkled with diced pears, shredded coconut and cinnamon.
