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Carrot and Mango Soup
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Preparation:
40 min.
Preparation
Calories:
220
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 220 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.7 g | (22 %) |
more nutritional values
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 24.9 μg | (42 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.6 mg | (22 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 847 mg | (21 %) | ||
| Calcium | 73 mg | (7 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 4.5 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 23 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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.
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