Carrot and Sweet Potato Soup
Carrot and Sweet Potato Soup - Creamy and colorful treat!
Healthy, because
Even smarter
Nutritional values
This soup is packed with beta-carotenes from the carrots, a powerful antioxidant which helps protect the body's cells against free radical damage. The sweet potatoes contain additional antioxidants, as well as satiating fiber.
Use coconut oil instead of butter to create a subtle coconut flavour.
(Percentage of daily recommendation)
| Calorie | 153 cal. | (7 %) | ||
| Protein | 3 g | (3 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin K | 43.7 μg | (73 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.7 mg | (14 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 29 μg | (10 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 36 mg | (38 %) | ||
| Potassium | 610 mg | (15 %) | ||
| Calcium | 79 mg | (8 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 1 mg | (7 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 4 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 onion
- 14 ozs carrots
- 7 ozs Sweet potato
- 1 pc ginger
- 1 tsp butter
- 3 ozs Orange juice
- 24 ozs Vegetable broth
- 1 tsp Curry powder
- 1 pinch ground Cumin
- cilantro
- lemons
- 1 Tbsp olive oil
- salt
- peppers
- 4 Tbsps Yogurt (low-fat)
Preparation steps
Peel onion, carrots and sweet potatoes, dice finely. Peel ginger and grate.
Heat butter in a pot. Saute onion until soft on medium heat. Add carrots, sweet potatoes and ginger and saute for 2 minutes. Deglaze pan with orange juice.
Add broth and season to taste with curry powder and cumin powder. Simmer for about 20 minutes on medium heat.
Rinse cilantro, shake dry and chop finely. Rinse half of a lemon with hot water, pat dry, grate zest and squeeze out juice.
Combine cilantro with lemon zest and juice, add oil and mix well.
Puree soup finely, season with salt and pepper and pour into 4 small bowls. Garnish each bowl with 1 tablespoon of yogurt and cilantro mixture. Serve.
