Vegan Delicacy

Creamy Carrot Sweet Potato Soup with Croutons

and Walnuts
5
Average: 5 (7 votes)
(7 votes)
Creamy Carrot Sweet Potato Soup with Croutons

Creamy Carrot Sweet Potato Soup with Croutons - Warm Vegan Soup to spoon up. Photo: Wenke Gürtler

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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
367
calories
Calories

Healthy, because

Even smarter

Nutritional values

Carrots and sweet potatoes are rich in beta-carotenes, an antioxidant which helps protect the body's cells against free radical damage. 

Homemade croutons are a great way to recycle leftovers. 

1 serving contains
(Percentage of daily recommendation)
Calorie367 kcal(17 %)
Protein7 g(7 %)
Fat15 g(13 %)
Carbohydrates51 g(34 %)
Sugar added0 g(0 %)
Roughage10 g(33 %)
Vitamin A3.4 mg(425 %)
Vitamin D0 μg(0 %)
Vitamin E8.2 mg(68 %)
Vitamin K24 μg(40 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin3.1 mg(26 %)
Vitamin B₆0.7 mg(50 %)
Folate58 μg(19 %)
Pantothenic acid1.4 mg(23 %)
Biotin15.9 μg(35 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C39 mg(41 %)
Potassium1,292 mg(32 %)
Calcium98 mg(10 %)
Magnesium92 mg(31 %)
Iron2.2 mg(15 %)
Iodine9 μg(5 %)
Zinc1.3 mg(16 %)
Saturated fatty acids2.3 g
Uric acid58 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces carrots
14 ounces Sweet potato
1 tart Apple
1 onion
2 garlic
1 ounce ginger
3 tablespoons olive oil
14 ounces Coconut milk (canned)
3 teaspoons Curry powder
1 pinch cinnamon
salt
peppers
2 whole grain bread
3 tablespoons Walnut
2 tablespoons Lime juice
How healthy are the main ingredients?
carrotSweet potatoAppleoniongarlicginger
Preparation

Kitchen utensils

1 Knife, 1 Pot, 1 Immersion blender

Preparation steps

1.

Wash and chop the carrots. Wash, peel and chop the sweet potato and apple. Peel and chop onion, garlic and ginger.

2.

Heat 1 tablespoon of oil in a pot. Add the onion, garlic and ginger and fry over medium heat for 2-3 minutes. Add carrots, sweet potato and apple and steam for 2 minutes.

3.

Stir coconut milk and set aside 4 tablespoons for the garnish. Pour the carrot mix with the remaining coconut milk and 2 cups of water. Season carrot soup with curry, cinnamon, salt, and pepper. Bring to a boil and simmer, covered, over low heat for 15 minutes.

4.

In the meantime, dice bread and roughly chop walnuts. Heat the remaining oil in a pan. Add bread cubes and walnuts and fry until crispy in 3-4 minutes.

5.

Finely puree the carrot soup. Season to taste with salt, pepper and lime juice. Decorate carrot soup with coconut milk set aside and sprinkle with nut croutons.