Sweet Carrot Soup with Mango Sorbet

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Sweet Carrot Soup with Mango Sorbet
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Health Score:
71 / 100
45 min.
ready in 5 h. 10 min.
Ready in

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie445 cal.(21 %)
Protein5 g(5 %)
Fat9 g(8 %)
Carbohydrates76 g(51 %)
Sugar added27 g(108 %)
Roughage10.1 g(34 %)
Vitamin A2.5 mg(313 %)
Vitamin D0.1 μg(1 %)
Vitamin E3.1 mg(26 %)
Vitamin K20.5 μg(34 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4 mg(33 %)
Vitamin B₆0.7 mg(50 %)
Folate124 μg(41 %)
Pantothenic acid1.2 mg(20 %)
Biotin14.5 μg(32 %)
Vitamin B₁₂0.1 μg(3 %)
Vitamin C136 mg(143 %)
Potassium1,172 mg(29 %)
Calcium140 mg(14 %)
Magnesium82 mg(27 %)
Iron2.1 mg(14 %)
Iodine17 μg(9 %)
Zinc1 mg(13 %)
Saturated fatty acids5 g
Uric acid82 mg
Cholesterol19 mg
Complete sugar71 g


For the sorbet
1 Lime
100 grams sugar
2 ripe Mangoes
150 milliliters dry white wine
For the soup
1 onion
20 grams ginger
500 grams carrots
100 grams floury potatoes
2 untreated Oranges
2 Tbsps butter
1 tsp sugar
500 milliliters Vegetable broth
peppers (from the mill)
ground Cumin
100 milliliters milk
How healthy are the main ingredients?

Preparation steps


For the sorbet, squeeze the lime. Add sugar, lime juice and 100 ml (approximately 1/4 cup plus 2 tablespoons) of water to a saucepan, bring to a boil while stirring and simmer for about 3 minutes. Then leave to cool.


Peel mango, cut the flesh from the pit and chop into cubes. Puree mango cubes with the sugar syrup. Add wine and pour mixture into a shallow metal bowl. Place in the freezer for 3-4 hours. Occasionally stir with a fork to prevent the formation of large ice crystals. Optionally, freeze for about 30 minutes in an ice cream maker.


For the soup, peel onion and ginger and finely chop. Peel carrots and potatoes and dice finely. Rinse 1 orange in hot water, wipe dry, peel zest into thin strips. Squeeze juice from both oranges.


Melt butter in a saucepan and fry the onion with the ginger until soft. Add carrots add and sauté 1-2 minutes. Sprinkle with sugar and caramelize slightly. Add orange juice and broth, cover and simmer gently until the vegetables are soft, about 25 minutes. Puree the soup coarsely, stir in orange zest and season with salt, pepper and cumin.


Pour the soup on four plates. Froth the milk and the put some foam in the center. Scoop sorbet into balls and place on the milk froth. If desired, garnish to taste with chile pepper strips. Serve quickly.