Cream of Carrot Soup
Cream of Carrot Soup - Root vegetables are mild and sweet and arugula adds peppery spice
Healthy, because
Even smarter
Nutritional values
Carrots are rich in the secondary plant substance beta-carotene, which gives this soup its vivid color and also acts as a powerful antioxidant, protecting the body against free radical damage and helping to keep the eyes healthy, among other benefits.
Lightly-roasted almonds adds delicious flavor and texture to this dish, not to mention an extra serving of protein.
(Percentage of daily recommendation)
| Calorie | 99 cal. | (5 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 2 g | (2 %) | ||
| Carbohydrates | 15 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.3 mg | (19 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.9 μg | (9 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 466 mg | (12 %) | ||
| Calcium | 62 mg | (6 %) | ||
| Magnesium | 35 mg | (12 %) | ||
| Iron | 2.3 mg | (15 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 0.2 g | |||
| Uric acid | 35 mg | |||
| Cholesterol | 0 mg |
Kitchen utensils
Preparation steps
Peel the carrot, parsley root and potato. Cut carrot and parsley root into approximately 1/2-inch thick slices. Cut potato into small dice.
Bring broth to a boil in a pot. Add prepared vegetables and return to a boil, then cover and cook over low heat for 15 minutes.
Meanwhile, rinse arugula, spin dry, remove tough stems and finely chop leaves.
Puree the soup in a blender (working in batches as needed) or with an immersion blender. Season with salt, pepper and grated nutmeg to taste.
Divide soup among bowls, sprinkle with arugula and sliced almonds and serve immediately.
