Creamy Carrot Sweet Potato Soup with Croutons
Creamy Carrot Sweet Potato Soup with Croutons - Warm Vegan Soup to spoon up. Photo: Wenke Gürtler
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.
(Percentage of daily recommendation)
| Calorie | 367 cal. | (17 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 51 g | (34 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 3.4 mg | (425 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.2 mg | (68 %) | ||
| Vitamin K | 24 μg | (40 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 15.9 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 1,292 mg | (32 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 92 mg | (31 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 58 mg | |||
| Cholesterol | 0 mg |
Ingredients
- Ingredients
- 18 ozs carrots
- 14 ozs Sweet potato
- 1 tart Apple
- 1 onion
- 2 garlic cloves
- 1 oz ginger
- 3 Tbsps olive oil
- 14 ozs Coconut milk (canned)
- 3 tsps Curry powder
- 1 pinch cinnamon
- salt
- peppers
- 2 whole grain bread
- 3 Tbsps Walnut
- 2 Tbsps Lime juice
Kitchen utensils
Preparation steps
Wash and chop the carrots. Wash, peel and chop the sweet potato and apple. Peel and chop onion, garlic and ginger.
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.
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.
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.
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.
