Carrot and Mango Soup

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Carrot and Mango Soup

Carrot and Mango Soup - Refreshing: A fruity-savory combination.

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Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
220
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie220 cal.(10 %)
Protein3 g(3 %)
Fat12 g(10 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage6.7 g(22 %)
Vitamin A2.7 mg(338 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.4 mg(28 %)
Vitamin K24.9 μg(42 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.6 mg(22 %)
Vitamin B₆0.4 mg(29 %)
Folate57 μg(19 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.7 μg(22 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C34 mg(36 %)
Potassium847 mg(21 %)
Calcium73 mg(7 %)
Magnesium42 mg(14 %)
Iron1.3 mg(9 %)
Iodine9 μg(5 %)
Zinc0.7 mg(9 %)
Saturated fatty acids4.5 g
Uric acid46 mg
Cholesterol16 mg
Complete sugar23 g

Ingredients

for
4
Ingredients
600 grams carrots
2 starchy potatoes (about 200 grams)
1 shallot
1 Tbsp olive oil
750 milliliters Vegetable broth
1 Mango (about 200 grams)
75 milliliters Whipped cream
crushed Coriander
salt
cayenne pepper
How healthy are the main ingredients?
carrotWhipped creamolive oilpotatoshallotMango

Preparation steps

1.

Peel carrots and potatoes. Cut half of the carrots in half lengthwise into thin strips. Cut remaining carrots and potatoes into cubes. Peel and chop the shallot.

2.

Heat oil in a saucepan and add diced carrots, potatoes and shallot. Sauté about 3 minutes. Deglaze with broth and simmer for about 20 minutes over medium heat.

3.

Meanwhile, peel mango, cut the flesh off the pit and cut into slices. Set some slices aside and dice the rest. Add diced mango to the pot and puree the soup finely with an immersion blender. Add carrot strips and cook for about 3 minutes.

4.

Stir in cream. Season the soup with coriander, salt and cayenne pepper. Add the reserved mango slices and serve.