Diced Mango and Duck Soup

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Diced Mango and Duck Soup
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Health Score:
Health Score
7,3 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr 30 min.
Preparation
Calories:
236
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie236 kcal(11 %)
Protein24.11 g(25 %)
Fat5.23 g(5 %)
Carbohydrates23.84 g(16 %)
Sugar added0 g(0 %)
Roughage4.1 g(14 %)
Vitamin A465.79 mg(58,224 %)
Vitamin D0 μg(0 %)
Vitamin E1.08 mg(9 %)
Vitamin B₁0.07 mg(7 %)
Vitamin B₂0.08 mg(7 %)
Niacin10.25 mg(85 %)
Vitamin B₆0.22 mg(16 %)
Folate51.92 μg(17 %)
Pantothenic acid0.34 mg(6 %)
Biotin1.57 μg(3 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C42.31 mg(45 %)
Potassium335.88 mg(8 %)
Calcium77.91 mg(8 %)
Magnesium21.44 mg(7 %)
Iron3.7 mg(25 %)
Iodine0.9 μg(0 %)
Zinc0.31 mg(4 %)
Saturated fatty acids1.13 g
Cholesterol78.75 mg
Author of this recipe:
How healthy are the main ingredients?
CeleriaccarrotMango

Ingredients

for
4
Ingredients
4
1
onion (chopped)
cup
Celeriac (celery root)
1
carrot (diced)
2
½ teaspoon
1 ½ inches
fresh Ginger root (peeled and grated)
2
Garlic cloves (finely chopped)
1
Mango (peeled, 8 slices to garnish, remainder finely chopped)
2
scallions (cut into rings)
1 teaspoon
4 sprigs
cilantro (roughly chopped)
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Small knife, 1 Salad spinner, 1 Juicer, 1 Teaspoon

Preparation steps

1.
Put the duck legs in a pan with 1.5 l/3 pints water and 1/2 tsp salt and bring to a boil.
2.
Add the onion, celery root, carrot, bay leaves and peppercorns to the pan. Simmer for 40-45 minutes, removing the scum as it rises to the surface.
3.
Strain the broth into a bowl and let cool. As soon the fat has risen to the top, scoop it off with a ladle and reserve.
4.
Let the cooked duck legs cool and remove the skin. Cut the meat from the bone and chop into bite-size pieces.
5.
Heat 2 tbsp reserved duck fat in a pan and gently fry the ginger and garlic with the chopped mango and the spring onions. Stir in the curry powder and slowly pour in the broth.
6.
Simmer on a medium heat for 3 minutes. Add the meat and keep warm.
7.
Season to taste and serve the soup garnished with coriander and mango slices.