EatSmarter exclusive recipe

Cream of Carrot Soup

with Sliced Almonds
4.875
Average: 4.9 (16 votes)
(16 votes)
Cream of Carrot Soup

Cream of Carrot Soup - Root vegetables are mild and sweet and arugula adds peppery spice

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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 25 min.
Ready in
Calories:
99
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie99 kcal(5 %)
Protein4 g(4 %)
Fat2 g(2 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E1.7 mg(14 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.3 mg(19 %)
Vitamin B₆0.3 mg(21 %)
Folate31 μg(10 %)
Pantothenic acid0.5 mg(8 %)
Biotin3.9 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C20 mg(21 %)
Potassium466 mg(12 %)
Calcium62 mg(6 %)
Magnesium35 mg(12 %)
Iron2.3 mg(15 %)
Iodine17 μg(9 %)
Zinc0.8 mg(10 %)
Saturated fatty acids0.2 g
Uric acid35 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
1
Ingredients
1
1 piece
1
Potato (about 3.5 ounces)
8 ounces
6 sprigs
1 teaspoon
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Pot (with lid), 1 Measuring cups, 1 Blender (or immersion blender), 1 Fine grater, 1 Ladle, 1 Teaspoon

Preparation steps

1.
Cream of Carrot Soup preparation step 1

Peel the carrot, parsley root and potato. Cut carrot and parsley root into approximately 1/2-inch thick slices. Cut potato into small dice.

2.
Cream of Carrot Soup preparation step 2

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.

3.
Cream of Carrot Soup preparation step 3

Meanwhile, rinse arugula, spin dry, remove tough stems and finely chop leaves. 

4.
Cream of Carrot Soup preparation step 4

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.

5.
Cream of Carrot Soup preparation step 5

Divide soup among bowls, sprinkle with arugula and sliced ​​almonds and serve immediately.