Fruity Carrot and Ginger Soup with Sesame Seeds
Nutritional values
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 17.6 μg | (29 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 38 μg | (13 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 6.1 μg | (14 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 637 mg | (16 %) | ||
| Calcium | 92 mg | (9 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 51 mg | |||
| Cholesterol | 16 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 400 grams carrots
- 150 grams Pumpkin
- 1 shallot
- 20 grams fresh ginger
- 2 Tbsps sesame oil
- 1 tsp Turmeric
- 800 milliliters Vegetable broth
- salt
- 200 grams Pineapple (canned)
- 2 tsps butter
- 50 milliliters Whipped cream
- 1 Tbsp Sesame seeds
Preparation steps
Peel the carrots and finely chop. Grate some of the carrots finely and keep for garnish. Peel the pumpkin pulp and finely chop. Peel the shallot and chop finely. Peel the ginger and finely chop. Heat the oil in a saucepan, sauté the shallots until soft. Add carrots, pumpkin, ginger and turmeric, sauté briefly and deglaze with the vegetable broth. Season with salt and simmer for 15-20 minutes until the vegetables are soft.
Drain the pineapple, collect the juice and dice the pineapple finely.
Puree the soup, add 50-100 ml (1/4 to 1/2 cup) pineapple juice and season to taste. Sauté the pineapple cubes briefly in butter. Pour the soup in bowls, place the shredded carrots and pineapple chunks on top, add a little cream and serve sprinkled with sesame seeds.
