Orange and Carrot Soup with Croutons

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Orange and Carrot Soup with Croutons

Orange and Carrot Soup with Croutons - Fast appetizer soup for connoisseurs

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Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
274
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie274 cal.(13 %)
Protein5 g(5 %)
Fat14 g(12 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage7.9 g(26 %)
Vitamin A2.7 mg(338 %)
Vitamin D0.1 μg(1 %)
Vitamin E4 mg(33 %)
Vitamin K56.8 μg(95 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.8 mg(23 %)
Vitamin B₆0.6 mg(43 %)
Folate61 μg(20 %)
Pantothenic acid0.8 mg(13 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C45 mg(47 %)
Potassium913 mg(23 %)
Calcium93 mg(9 %)
Magnesium47 mg(16 %)
Iron1.4 mg(9 %)
Iodine10 μg(5 %)
Zinc0.9 mg(11 %)
Saturated fatty acids4.2 g
Uric acid62 mg
Cholesterol12 mg
Complete sugar23 g

Ingredients

for
4
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
How healthy are the main ingredients?
carrotwhite breadgingerrosemaryOrangegarlic clove

Preparation steps

1.

Peel the onions and chop finely. Peel the ginger, and finely grate. Peel the carrot and cut into large cubes.

2.

Rinse the oranges in hot water, pat dry, grate the zest and squeeze the juice.

3.

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.

4.

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.

5.

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.