Parsnip Carrot Soup
Parsnip carrot soup - Warming soul food soup for cold days
Healthy, because
Even smarter
Nutritional values
Garlic contains the essential oil allicin, which ensures a healthy cardiovascular system, has an antibacterial effect and keeps the intestinal flora healthy.
To prepare the parsnip carrot soup vegan, simply use oat, rice or soy cuisine instead of whipping cream. For an extra portion of protein, you can also add more chickpeas to the soup or replace them with cooked lentils.
(Percentage of daily recommendation)
| Calorie | 230 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 27 g | (18 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7 g | (23 %) |
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 23.3 μg | (39 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.8 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 78 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 954 mg | (24 %) | ||
| Calcium | 131 mg | (13 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 2 ¾ ozs onions
- 2 garlic cloves
- ¾ oz ginger
- 16 ozs carrots
- 10 ¾ ozs Parsnips
- ½ oz Micro- Fresh herbs
- 2 Tbsps olive oil
- 1 Tbsp red Curry paste
- 5 ozs Orange juice
- 20 ozs Vegetable broth
- 1 tsp ground Turmeric
- ½ tsp ground cilantro
- salt
- peppers
- 4 Tbsps Coconut cream
- 3 ozs chickpeas (can; drained weight)
- 2 tsps Poppy seeds
Kitchen utensils
Preparation steps
Peel the onion, garlic and ginger and finely dice everything. Clean, peel, wash and chop carrots and parsnips. Micro herbs wash and shake dry.
Heat oil in a saucepan. Sauté onion, garlic and ginger for 2 minutes over medium heat. Add vegetables and sauté for 3-4 minutes. Then stir in curry paste and saute for another 2 minutes. Deglaze with orange juice, add broth, season with turmeric, coriander, salt and pepper and simmer for 15-20 minutes over low heat.
Finely puree soup with a blender, season again, pour into bowls or deep plates, drizzle each with 1 tablespoon coconut cream and decoratively distribute chickpeas, poppy seeds and micro herbs on one half of the soup.
