Vegetable Curry Soup
Healthy, because
Even smarter
Nutritional values
Curry is a spice mixture of many different spices that contain secondary plant substances that protect our body cells from free radicals and essential oils. The latter is able to calm our nerves and we can relax better. Kohlrabi contains such oils, so-called mustard oils, which strengthen our immune cells in the intestines and support our entire defence system.
Asian cuisine sends its regards. You can serve some cooked wholemeal rice with the curry vegetable soup. Instead of tofu, you can also add fried chicken or fish to the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 562 cal. | (27 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 15.8 g | (53 %) |
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10.5 mg | (88 %) | ||
| Vitamin K | 73.9 μg | (123 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.2 mg | (60 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 210 μg | (70 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 21.7 μg | (48 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 136 mg | (143 %) | ||
| Potassium | 1,253 mg | (31 %) | ||
| Calcium | 303 mg | (30 %) | ||
| Magnesium | 172 mg | (57 %) | ||
| Iron | 6.2 mg | (41 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 32.8 g | |||
| Uric acid | 91 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 1 organic Lime
- 1 large Kohlrabi
- 1 red Bell pepper
- 1 stalk Leeks
- 2 carrots
- 20 grams ginger
- 1 garlic clove
- 1 can Coconut cream (400 grams)
- 1 tsp Turmeric
- 1 tsp Curry powder
- 1 tsp ground cilantro
- ½ tsp ground Cumin
- 1 pinch chili peppers
- 600 milliliters Vegetable broth
- 300 grams Tofu
- 1 tsp cane sugar
- 1 Tbsp light soy sauce
- 2 tsps Sesame seeds
- cilantro (for garnish)
Preparation steps
Rinse the lime, pat dry and squeeze the juice. Peel and thinly slice the kohlrabi. Rinse and chop the pepper. Rinse the leek and cut into 1 cm thick rings. Peel and chop the carrots. Peel and finely chop the ginger and garlic.
Heat 2-3 tablespoons of the coconut cream and saute the ginger and garlic until translucent. Sprinkle with turmeric, curry, coriander, cumin and chile pepper. Pour in the remaining coconut cream and broth. Bring to a boil. Add the carrots, kohlrabi, leek and pepper. Simmer, covered, over medium heat for 10-15 minutes.
Cube the tofu. Add to the soup. Season with lime juice, sugar and soy sauce.
Serve garnished with cilantro and sesame seeds.
