Carrot Beet Soup with Walnuts
The red pigments from beet and purple carrots provide cell protection: they can neutralize free radicals and inhibit inflammation.
The fat-soluble vitamin A from carrots can only be absorbed by the body in combination with fat; therefore, some oil is recommended here. The vitamin is important for healthy and smooth skin.
(Percentage of daily recommendation)
| Calorie | 148 cal. | (7 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 27 μg | (45 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.6 mg | (13 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 6.4 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 720 mg | (18 %) | ||
| Calcium | 82 mg | (8 %) | ||
| Magnesium | 36 mg | (12 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 43 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 14 ozs Beets (precooked, vacuumed)
- 1 red onion
- 22 ozs purple carrots
- 1 Tbsp Canola oil
- 18 ozs Vegetable broth
- 3 Tbsps walnut kernels
- 4 sprigs thyme
- salt
- peppers
- Nutmeg
- 4 Tbsps low fat Sour cream
Preparation steps
Cut beet into pieces. Peel and chop the onion. Clean carrots, wash thoroughly and cut into pieces.
Heat oil in a saucepan. Sauté onion and carrots for 4 minutes over medium heat. Add broth and beet and cook over medium heat for 12 minutes until tender.
Meanwhile, chop walnuts and toast in a hot pan without fat over medium heat for 3 minutes. Wash thyme and shake dry.
Finely puree soup with a hand blender and season with salt, pepper and some freshly grated nutmeg. Pour soup into soup bowls, top each with 1 dollop of sour cream, sprinkle with nuts and garnish with thyme sprigs.