Spicy Carrot Cream Soup with Smoked Almonds
Spicy carrot cream soup with smoked almonds - Sunny yellow delight
Healthy, because
Even smarter
Nutritional values
This inconspicuous tuber has it all: ginger! It is packed with gingerols and shogaols. These pungent substances can cure nausea, slow down inflammation and stand up to pathogens.
The spicy carrot cream soup is also super suitable for freezing: So prepare double the amount and put the leftovers in the freezer. Then only the topping must be freshly prepared.
(Percentage of daily recommendation)
| Calorie | 294 cal. | (14 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 19 g | (16 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.2 g | (31 %) |
| Vitamin A | 3.3 mg | (413 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 33.8 μg | (56 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 3.5 mg | (29 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 1,009 mg | (25 %) | ||
| Calcium | 147 mg | (15 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 52 mg | |||
| Cholesterol | 19 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 2 onions
- 1 ½ ozs ginger roots
- 28 ozs carrots
- 2 chili peppers
- 2 Tbsps olive oil
- 2 tsps ground Cumin
- 1 tsp ground cilantro
- 1 Cinnamon stick
- 26 ozs Vegetable broth
- salt
- peppers
- 2 garlic cloves
- 7 ozs Greek yogurt
- 1 Tbsp lemon juice
- ½ red onion
- 2 ozs Smoked Almond
- 2 ½ ozs cilantro (1 handful)
Kitchen utensils
Preparation steps
Peel onions and ginger and chop both finely. Clean, peel and coarsely dice the carrots. Halve chili peppers lengthwise, remove seeds, wash and chop finely.
Heat oil in a saucepan. Add prepared ingredients and fry for 2 minutes over medium heat. Add spices and cinnamon stick and fry for 1 minute. Deglaze with broth. Pour in 2 cups of water, add salt and pepper and simmer soup for about 20 minutes on low heat.
Meanwhile, peel garlic and chop very finely. Mix with yogurt and lemon juice and season with salt and pepper. Peel half the red onion and cut into fine strips. Coarsely chop the smoked almonds. Wash the cilantro, shake dry and pluck finely.
Remove cinnamon stick from soup. Puree soup with a hand blender, arrange in bowls and top with yogurt, almonds, onions and cilantro.
