Carrot-Coconut Soup
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(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
50 min.
Preparation
Calories:
316
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 316 cal. | (15 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.6 g | (19 %) |
more nutritional values
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 19.8 μg | (33 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 39 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 11.9 μg | (26 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 755 mg | (19 %) | ||
| Calcium | 63 mg | (6 %) | ||
| Magnesium | 58 mg | (19 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 18.7 g | |||
| Uric acid | 29 mg | |||
| Cholesterol | 23 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- For the soup
- 1 kilogram carrots
- 2 potatoes
- 2 onions
- 1 garlic clove
- 1 dried chili pepper
- 800 milliliters Vegetable broth
- 500 milliliters Coconut milk
- 100 milliliters Whipped cream
- salt
- peppers
- also
- Cress (for garnish)
- Shredded coconut
Preparation steps
1.
For the soup, peel carrots and potatoes and coarsely cut into pieces. Peel the onions and cut into wedges. Peel the garlic. Place prepared ingredients and broth in a pot. Add the whole dried chile pepper.
2.
Slowly bring to a boil. Cover and simmer about 20 minutes, then remove the chile pepper and puree the soup finely. Pour in coconut milk and cream and season to taste with salt and pepper. Optionally, dilute with some water.
3.
For the croutons, cut crusts off white bread and cut the bread slices into cubes. Toast in butter until crispy and season lightly with salt.
4.
Pour the soup into a tureen and serve sprinkled with croutons and cress. Top each serving with a sprinkle of coconut.
