Orange and Carrot Soup with Croutons
Orange and Carrot Soup with Croutons - Fast appetizer soup for connoisseurs
Healthy, because
Even smarter
Nutritional values
This soup is packed with vitamin C from the oranges and beta-carotene from the carrots, a powerful antioxidant which helps protect the body's cells against free radical damage.
If you're watching carbs, just skip the croutons.
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.9 g | (26 %) |
| Vitamin A | 2.7 mg | (338 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4 mg | (33 %) | ||
| Vitamin K | 56.8 μg | (95 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 61 μg | (20 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 913 mg | (23 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 47 mg | (16 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 62 mg | |||
| Cholesterol | 12 mg | |||
| Complete sugar | 23 g |
Ingredients
- Ingredients
- 2 yellow onion
- 1 pc ginger (about 15 grams)
- 600 grams carrots
- 2 Oranges
- 2 Tbsps Canola oil
- 850 milliliters Vegetable broth
- 3 slices white bread
- 1 garlic clove
- 1 sprig rosemary
- 1 Tbsp butter
- salt
- peppers
- parsley
Preparation steps
Peel the onions and chop finely. Peel the ginger, and finely grate. Peel the carrot and cut into large cubes.
Rinse the oranges in hot water, pat dry, grate the zest and squeeze the juice.
For the soup, heat oil in a pan and saute the onions until soft. Add the carrots and ginger, and cook briefly. Pour the vegetable broth and orange juice, and simmer for about 20 minutes over medium heat.
Cut the white bread into small cubes. Peel and press the garlic. Rinse the rosemary and shake dry.
To prepare the croutons, heat the butter in a frying pan and fry the bread cubes, garlic and rosemary until golden brown over medium heat. Remove, drain on paper towels, and season with salt.
Puree the soup finely, season with salt and pepper, and pour in a warm plate.
Rinse the parsley, shake dry, pluck the leaves and chop. Garnish the soup with orange zest and parsley, and serve with croutons.
