Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Carrot-Celery Root Soup with Tahini and Parsley Croutons
- Ingredients
- 1 small onion
- 1 pc Celery root (about 100 grams)
- 4 carrots (about 400 grams)
- 2 tsps vegetable oil
- 3 tsps Whole wheat flour
- 250 milliliters Vegetable broth
- 350 milliliters
- 1 egg
- ¼ bunch parsley
- 3 Tbsps grated Cheese (such as gouda)
- 2 Tbsps Tahini
- salt
Peel the onion, celery root and carrots. Finely chop onion and celery root. Cut carrots into thick slices (about 1 cm) (approximately 1/2 inch).
Heat 1 teaspoon oil in a pot and cook onion until translucent.
Add the celery root and carrots, sprinkle with 1 tablespoon flour and cook, stirring, over medium heat until softened, 2-3 minutes.
Pour in the vegetable broth and 200 ml (approximately 3/4 cup) of milk. Cook over low heat until slightly reduced, about 15 minutes.
Meanwhile, crack the egg into a small bowl and add the remaining flour and 5 tablespoons milk. Whisk to form a smooth batter.
Rinse parsley, shake dry, pluck leaves and chop finely. Stir with cheese into the batter.
In a small non-stick pan, heat remaining oil over medium heat. Pour in the batter and cook, turning once, until pancake is set and golden brown on both sides.
Remove pancake, let cool slightly and cut into small cubes.
Add tahini to the carrot soup and puree with an immersion blender. In another tall vessel, whisk remaining milk until foamy with the immersion blender, then stir into the soup. Season with salt, sprinkle with the croutons and serve.
(Percentage of daily recommendation)
| Calorie | 382 cal. | (18 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
Healthy, because
The carrots contain a lot of vitamin A, which promotes vision and protects the skin from environmental stress. Milk and cheese also provide valuable protein and bone-strengthening calcium.
Even smarter
The cheese cubes also taste good in hot vegetable or chicken broth. Younger children especially like it when hearts or stars are formed from the pancakes instead of cubes with cutters!