Carrot Soup with Cape Gooseberries
Carrot Soup with Cape Gooseberries - Colorful treat with lots of beta-carotene
Healthy, because
Even smarter
Nutritional values
Gooseberries scores with a high content of blood-forming iron and bone-strengthening phosphorus as well as cell-protecting provitamin A. The pungent substances from the ginger tuber not only give the soup its spiciness but also stimulate circulation and digestion.
Leftover soup freezes well - so you'll always have a well-balanced Meal Prep dish on hand.
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 2.1 mg | (263 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin K | 22.3 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 1.8 mg | (15 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 35 μg | (12 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 7.6 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 647 mg | (16 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 32 mg | (11 %) | ||
| Iron | 1.2 mg | (8 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 11.6 g | |||
| Uric acid | 38 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 18 ozs carrots (5 carrots)
- 2 shallots
- ¾ oz ginger roots
- 1 Tbsp olive oil
- 7 ozs Orange juice
- 14 ozs Vegetable broth
- ½ oz Shelled pistachio (1 TBSP.)
- 4 Cape gooseberries
- 7 ozs Coconut milk
- salt
- peppers
- 1 tsp lemon juice
- 1 generous pinch ground paprika
Kitchen utensils
Preparation steps
Clean, peel and finely dice carrots. Peel and finely chop shallots and ginger. Heat oil in a saucepan. Sauté shallots and ginger for 3 minutes over medium heat. Add carrots and sauté for 4 minutes. Then deglaze with orange juice and broth and simmer for 15 minutes at low heat.
In the meantime, toast pistachios in a hot pan without fat over medium heat for 3 minutes; then chop coarsely. Remove the bracts (lower leaves) from the gooseberries, wash, pat dry, and cut into quarters.
Finely puree soup with coconut milk using a hand blender and season with salt, pepper, and lemon juice. Arrange in bowls or deep plates and spread gooseberry quarters on top. Serve carrot soup sprinkled with pistachios and paprika powder.
