Your Recipe

Carrot and coriander soup

Zutat  Menge  Kalorien 
Karotten, roh 500g 205kcal
Koriander (Cilantro) Blätter 1.8g 0kcal
Zwiebeln 150g 60kcal
Kurkuma gemahlen 1.5g 5kcal
Olivenöl 42g 371kcal
Gemüsebrühe[pl:]Bulion warzywny 990g 50kcal
Brot, Pita, Vollkornbrot 56g 147kcal
Kreuzkümmel, gemahlen 1.6g 6kcal

Recipe Instructions:

Ingredients
1 tbsp olive oil
1 onion, chopped
1 tsp ground coriander
½ tsp ground cumin
½ tsp ground turmeric
500g carrots, peeled and chopped
1 medium floury potato, peeled and chopped
1 litre vegetable stock
a small bunch coriander, chopped
CROUTONS
2 small flatbreads or pittas
2 tbsp olive oil
1 tbsp ras el hanout

Method
STEP 1
To make the croutons, heat the oven to 200C/fan 180C/gas 6. Cut the flatbreads into bite-sized pieces then toss in the olive oil, ras el hanout and some seasoning. Spread on a non-stick baking tray and bake for 10-15 minutes or until crisp and golden.

STEP 2
Heat the oil in a pan then fry the onion with a big pinch of salt for 5 minutes or until softened. Add the spices and cook for a minute then stir in the carrots and potatoes. Pour in the stock, bring to a simmer and cook for 25-30 minutes or until the veg is tender. Use a stick blender or pour into a blender and whizz until smooth, then stir in most of the coriander and season. Serve topped with the croutons and an extra sprinkle of coriander, if you like.

Nährwertangaben 
Portionsgröße  436 g | ml
Menge pro Portion  211
882
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 11g 15%
Gesättigte Fettsäuren  1.6g 8%
Natrium 880mg 38%
Gesamte Kohlenhydrate  26g 9%
Ballaststoffe  5.1g 18%
Zucker  9.3g
Protein  3.6g 7%
Vitamin D 0mcg 0%
Kalzium 64mg 5%
Eisen  1.6mg 9%
Kalium 543mg 12%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 1075.223 mcg 119%
Thiamin [B1] 0.207 mg 17%
Riboflavin [B2] 0.151 mg 12%
Niacin [B3] 1.97 mg 12%
Pantothensäure [B5] 0.657 mg 13%
Vitamin B6 0.275 mg 16%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 36.169 mcg 0%
Vitamin C 11.295 mg 13%
Vitamin D 0 mcg 0%
Vitamin E 2.471 mg 16%
Vitamin K 26.366 mcg 22%
Betain 0.584 mg 0%
Cholin 18.112 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.1 g 9%
Sugars 9.3 g 19%
Ballaststoffe  5.1 g 18%
Carbohydrate 15.8 g 0%
Netto-Kohlenhydrate 16.8g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.198 g 0%
Arginin 0.218 g 0%
Asparaginsäure 0.348 g 0%
Cystein 0.138 g 0%
Glutaminsäure 1 g 0%
Glycin 0.125 g 0%
Histidin 0.087 g 0%
Isoleucin 0.155 g 0%
Leucin 0.234 g 0%
Lysin 0.179 g 0%
Methionin 0.048 g 0%
Phenylalanin 0.153 g 0%
Prolin 0.22 g 0%
Serin 0.142 g 0%
Threonin 0.287 g 0%
Tryptophan 0.042 g 0%
Tyrosin 0.101 g 0%
Valin 0.158 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 64.16 mg 5%
Kupfer 0.14 mg 16%
Fluorid 4.41 mcg 0%
Eisen  1.57 mg 9%
Magnesium 33.25 mg 8%
Mangan 0.58 mg 25%
Phosphor 90.58 mg 7%
Kalium 542.98 mg 12%
Selen 6.52 mcg 12%
Natrium 880.48 mg 38%
Zink 0.69 mg 6%
andere
Nährstoff Menge  DV
Wasser 391.108 g 0%
Asche 3.445 g 0%