Coconut Vegetable Soup
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.
(Percentage of daily recommendation)
| Calorie | 306 cal. | (15 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 1.5 mg | (188 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 886 mg | (22 %) | ||
| Calcium | 152 mg | (15 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 6.5 mg | (43 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 19.6 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 9 g |
Ingredients
- 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
Preparation steps
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.
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.
