Soul Food

Coconut Pea Soup

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Average: 5 (2 votes)
(2 votes)
Coconut Pea Soup

Coconut Pea Soup - Spring hit with an exotic twist

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Health Score:
9,3 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
347
calories
Calories

Healthy, because

Even smarter

Nutritional values

Our body needs protein for muscle building and cell regeneration. The building material is found among other things in peas. Besides various minerals, coconut milk also contributes vitamin B5. The vitamin known as pantothenic acid is necessary for the production of red blood pigment and therefore plays an important role in the entire metabolism.

Leftovers of the coconut pea soup can be wonderfully frozen - so you always have a healthy meal ready for more stressful times. Only the topping must then be freshly prepared.

1 each contains
(Percentage of daily recommendation)
Calorie347 kcal(17 %)
Protein8 g(8 %)
Fat28 g(24 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E0.1 mg(1 %)
Vitamin K30 μg(50 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.3 mg(28 %)
Vitamin B₆0.2 mg(14 %)
Folate95 μg(32 %)
Pantothenic acid0.6 mg(10 %)
Biotin5.2 μg(12 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C15 mg(16 %)
Potassium244 mg(6 %)
Calcium51 mg(5 %)
Magnesium41 mg(14 %)
Iron1.7 mg(11 %)
Iodine4 μg(2 %)
Zinc1 mg(13 %)
Saturated fatty acids22.5 g
Uric acid74 mg
Cholesterol0 mg
Complete sugar3 g

Ingredients

for
4
Ingredients
1 onion
¾ oz ginger roots
1 Tbsp sesame oil
10 ozs frozen Peas
14 ozs Coconut milk
18 ozs Vegetable broth
salt
peppers
½ tsp Coriander
1 tsp black sesame
1 tsp white sesame
1 handful cilantro leaves
1 Tbsp Lime juice
How healthy are the main ingredients?
Coconut milksesame oilonionsalt
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

Peel onion and ginger, finely dice onion and finely chop ginger. Heat oil in a saucepan. Sauté onion and ginger for 3 minutes over medium heat. Add peas and sauté for 3 minutes.

2.

Then add 12 ounces of coconut milk and broth, bring to a boil and simmer for about 5 minutes. Season with salt and pepper.

3.

Meanwhile, toast coriander seeds with both types of sesame in a hot pan over medium heat for about 3 minutes, so that they smell aromatic. Remove from pan and lightly pound in a mortar. Wash coriander leaves, shake dry and chop coarsely.

4.

Finely puree coconut-pea soup, add a little broth as needed and season with lime juice, salt and pepper. Drizzle soup with remaining coconut milk and serve sprinkled with seasoning mix and cilantro leaves.