Coconut Kale Soup
Coconut kale soup - Down-to-earth vegetables and exotic coconut milk harmonize perfectly in terms of taste.
Healthy, because
Even smarter
Nutritional values
Of all nuts, peanuts have the highest protein content. They also provide abundant B vitamins and the important minerals fluorine and iodine.
You can also prepare the soup with other dried fruits, for example, dates or raisins, if you like.
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 16 g | (16 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.7 g | (36 %) |
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 521.5 μg | (869 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.7 mg | (56 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 185 μg | (62 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 8.9 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 71 mg | (75 %) | ||
| Potassium | 932 mg | (23 %) | ||
| Calcium | 197 mg | (20 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 130 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 5 ozs red onions
- 1 garlic clove
- ¾ oz ginger
- 1 Tbsp Peanut oil
- 26 ozs Vegetable broth
- 6 ozs Coconut milk
- 5 ozs red Lentils
- 8 ozs dried Apricot
- 4 ozs Kale
- 1 oz Shelled peanut
- 1 Tbsp Shredded coconut
- ½ tsp Coriander
- 1 Tbsp lemon juice
- salt
- cayenne pepper
Preparation steps
Peel onions, garlic and ginger. Finely dice ginger and garlic, cut onions into strips. Heat oil in a saucepan. Sauté onions, garlic and ginger for 2 minutes over medium heat. Add broth, coconut milk and lentils, bring to a boil and simmer for 5 minutes.
Meanwhile, finely chop apricots. Clean kale, wash, remove hard stems, finely chop leaves. Add kale with the apricots to the soup and simmer over low heat for about 15 minutes, stirring occasionally.
Meanwhile, toast peanuts with shredded coconut and coriander seeds in a hot skillet over medium heat until fragrant. Let cool for 5 minutes. Then blitz in a small chopper.
Remove about 2 ladles of the soup, puree finely with a hand blender and stir into the remaining soup to thicken. Season soup with lemon juice, salt and cayenne pepper to taste, pour into bowls and sprinkle with the peanut-coconut mix.
