Coconut Pea Soup
Coconut Pea Soup - Spring hit with an exotic twist
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.
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.1 mg | (1 %) | ||
| Vitamin K | 30 μg | (50 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 244 mg | (6 %) | ||
| Calcium | 51 mg | (5 %) | ||
| Magnesium | 41 mg | (14 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 22.5 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 3 g |
Ingredients
- 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
Kitchen utensils
Preparation steps
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.
Then add 12 ounces of coconut milk and broth, bring to a boil and simmer for about 5 minutes. Season with salt and pepper.
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.
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.
