Creamy Carrot Soup with Orange
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
422
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 422 cal. | (20 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 41 g | (27 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 14.4 g | (48 %) |
more nutritional values
| Vitamin A | 3.5 mg | (438 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 88.9 μg | (148 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 227 μg | (76 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 23 μg | (51 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,658 mg | (41 %) | ||
| Calcium | 252 mg | (25 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 13.8 g | |||
| Uric acid | 172 mg | |||
| Cholesterol | 2 mg | |||
| Complete sugar | 40 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 stalks Leeks (white and light green parts)
- 8 carrots
- 1 lemon
- 4 Oranges
- 1 Tbsp vegetable oil
- 500 milliliters Vegetable broth
- 250 milliliters Coconut milk
- salt
- 1 pinch sugar
- peppers
- to garnish
- 80 grams Yogurt (0.1% fat)
- 2 Tbsps chopped Cashews
- mint
Preparation steps
1.
Rinse, trim, and julienne the leeks. Peel and slice the carrots. Rinse the lemons and oranges in hot water and pat dry. Finely grate the zest from the lemon and orange. Squeeze the juice from the fruit.
2.
Sauté the leeks in the oil until golden brown. Add the carrots and sauté briefly. Deglaze with the juice and zest. Simmer gently for 10 minutes. Add the broth and coconut milk, then simmer for an additional 10 minutes. Remove from the heat, and puree in a blender.
3.
Bring to a boil again. If too thick add a little broth, or reduce if the soup is too thin. Season to taste with salt, sugar, and pepper.
4.
Divide into bowls, and top with a dollop of yogurt. Garnish with the cashews and mint, and serve.
