Satisfying Vegan Food

Coconut Vegetable Soup

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Average: 5 (2 votes)
(2 votes)
Coconut Vegetable Soup
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
306
calories
Calories

Healthy, because

Even smarter

Nutritional values

In coconut milk are important B vitamins, such as pantothenic acid, which plays an important role in the production of red blood pigment and the nerve messenger acetylcholine. Allegedly, coconut milk is also supposed to be able to protect us from heart attacks, at least that is what a Swedish study has shown, which examined tropical peoples and did not notice any heart attacks or strokes there. The researchers blamed coconut milk for its effect on cholesterol levels.

If you do not get chard, you can also use spinach for the coconut vegetable soup. Serve the soup with homemade naan bread with Indian mango chutney. If the coconut soup is too spicy for you, a delicious Indian yoghurt drink, also known as lassi, can help.

1 serving contains
(Percentage of daily recommendation)
Calorie306 cal.(15 %)
Protein6 g(6 %)
Fat27 g(23 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage5.5 g(18 %)
Vitamin A1.5 mg(188 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin K13.3 μg(22 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.9 mg(24 %)
Vitamin B₆0.2 mg(14 %)
Folate57 μg(19 %)
Pantothenic acid0.5 mg(8 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C48 mg(51 %)
Potassium886 mg(22 %)
Calcium152 mg(15 %)
Magnesium144 mg(48 %)
Iron6.5 mg(43 %)
Iodine5 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids19.6 g
Uric acid76 mg
Cholesterol0 mg
Complete sugar9 g

Ingredients

for
2
Ingredients
200 grams Swiss chard
1 carrot
1 pc ginger (1-2 cm, to taste)
1 small, red chili pepper
1 Tbsp Canola oil
½ l Vegetable broth
200 grams Coconut milk
1 tsp Indian Curry paste
Sea salt
How healthy are the main ingredients?
Coconut milkgingercarrot

Preparation steps

1.

Rinse the chard, remove the stalk and cut into very small cubes. Coarsely chop the leaves. Rinse, peel and cut the carrot into small cubes. Peel and finely dice the ginger. Rinse the chile pepper, halve, remove the seeds and dice finely.

2.

Heat the oil in a wok. Saute the ginger and chile pepper. Add the carrots and chard. Saute briefly and pour in the broth. Cook over high heat for about 5 minutes. Pour in the coconut milk and chard leaves. Simmer breifly. Season with sea salt and curry paste. Serve immediately.

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