Tomato Mango Soup
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(0 votes)
Health Score:
79 / 100
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
211
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 211 cal. | (10 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.4 g | (15 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 11.9 μg | (20 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.8 mg | (40 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.7 μg | (22 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 80 mg | (84 %) | ||
| Potassium | 787 mg | (20 %) | ||
| Calcium | 41 mg | (4 %) | ||
| Magnesium | 50 mg | (17 %) | ||
| Iron | 1.4 mg | (9 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 17 mg | |||
| Complete sugar | 19 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 750 grams Tomatoes
- 1 shallot
- 1 pc ginger (2 cm)
- 2 Tbsps vegetable oil
- 2 tsps Curry powder
- 1 generous pinch Turmeric
- 300 milliliters instant Vegetable broth
- 1 ripe Mango
- 1 Lime
- salt
- freshly ground pepper
- 1 pinch sugar
- 80 grams Prosciutto (without fat)
Preparation steps
1.
Carve the tomatoes and blanch in boiling water. Rinse in cold water, peel, quarter and remove the seeds. Peel and dice the shallot. Peel and grate the ginger.
2.
Heat the oil in a pot. Saute the shallot and ginger. Mix in the spices. Add the tomatoes and broth. Cover and simmer for about 10 minutes.
3.
Peel the mango, remove the pit and cut into columns. Cut half of the mango into small cubes and add to the soup. Puree the soup. Pour in a little broth, if necessary. Peel the lime, zest and squeeze the juice. Season the soup with lime zest, lime juice, salt, pepper and sugar.
4.
Cut the remaining mango slices into bite size pieces. Cut the prosciutto into strips. Add the mango pieces and prosciutto to the soup and serve immediately.
