Lemon and Carrot Soup
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
If you have some time, do the Vegetable broth but once you do it yourself - then you can not only use your personal favourite vegetables, but also avoid unnecessary additives such as sugar.
(Percentage of daily recommendation)
| Calorie | 184 cal. | (9 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 3.1 mg | (388 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 45.7 μg | (76 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 1,038 mg | (26 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 75 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 720 grams carrots
- ½ stalk Leeks
- 240 grams floury potatoes
- 2 fresh lemons
- 1 Tbsp Canola oil
- 1000 milliliters Vegetable broth
- 1 sprig Lemon balm
- 50 grams Crème fraiche
- Iodized salt (with fluoride)
- cayenne pepper
- Lemon balm (for garnishing)
Preparation steps
Peel carrots and cut 150 grams (approximately 5 ounces) into very fine strips. Cut remaining carrots into pieces. Cut leek lengthwise, rinse and cut into rings. Peel potatoes, rinse and dice. Rinse lemons in hot water and wipe dry. Grate zest and squeeze juice from both lemons.
Heat butter in a saucepan and saute carrot pieces, leek and diced potatoes for a few minutes. Add broth. Add lemon juice and half of lemon zest, bring to a boil, cover and simmer for about 20 minutes. Puree soup finely. Simmer down or add more broth to reahc desired consistency. Add crème fraîche and season with salt, lemon juice and cayenne pepper.
Blanch carrot strips and remaining lemon zest in boiling salted water for about 1 minute, drain.
Pour soup into bowls, top with carrot and lemon strips, garnish with lemon balm leaves and serve.
