Your Recipe

COCONUT AVOCADO SOUP

Zutat  Menge  Kalorien 
Avocado 450g 720kcal
Zitronensaft 28.8g 6kcal
Zwiebeln 110g 44kcal
Butter ohne Salz 50g 359kcal
Knoblauch 6g 9kcal
Schwarzer Pfeffer 1.15g 3kcal
Kokosmilch 150g 345kcal
Weizenmehl, weiß, Allzweckmehl, angereichert, gebleicht 25g 91kcal
Meersalz 0.75g 0kcal
Paprika, scharfer Chili, rot, roh 45g 18kcal

Recipe Instructions:

Ingredients
3 Ripe Avocados
2 Tablespoons Lemon Juice
1 Onion
50g Butter
150ml Coconut Milk
2 Garlic Cloves
1 Red Chili
25g Plain Flour
1/2 Teaspoon Black Pepper
1/8 Teaspoon Salt
Cooking Directions
On medium heat add chopped onions to pan. Add in the chopped red chili and garlic. Pour in the butter. Cook the mixture until the onions have softened
Reduce the heat and add in the flour. Keep stirring the flour mixture for 2 minutes to prevent it from sticking to the pan and burning
Add the milk into the pan. Keep stirring all the time until you have no more lumps left in the mixture
Bring the mixture to a boil and add in the chopped Avocados. Reduce the heat and simmer for another 2-3 minutes. Turn off the heat, add salt and black pepper to the mixture, allow to cool a few minutes
Pour the soup into a blender and blend until smooth and everything is evenly combined.
Return the soup to a sauce pan and over low heat stir in the coconut milk until dissolved into the soup
Ladle the hot soup into individual bowls. and top with croutons or plain brown bread chopped into mini slices or whatever your Heart fancies

Nährwertangaben 
Portionsgröße  144 g | ml
Menge pro Portion  266
1112
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 24g 31%
Gesättigte Fettsäuren  14g 68%
Natrium 61mg 3%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  6.2g 22%
Zucker  2.7g
Protein  7.2g 14%
Vitamin D 0mcg 0%
Kalzium 24mg 2%
Eisen  1.2mg 7%
Kalium 498mg 11%
* 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 65.902 mcg 7%
Thiamin [B1] 0.107 mg 9%
Riboflavin [B2] 0.134 mg 10%
Niacin [B3] 1.871 mg 12%
Pantothensäure [B5] 1.167 mg 23%
Vitamin B6 0.278 mg 16%
Cobalamin [B12] 0.014 mcg 0%
Folat [B9] 83.356 mcg 0%
Vitamin C 22.504 mg 25%
Vitamin D 0 mcg 0%
Vitamin E 1.851 mg 12%
Vitamin K 17.825 mcg 15%
Betain 3.715 mg 0%
Cholin 17.209 mg 3%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.1 g 5%
Sugars 2.7 g 5%
Ballaststoffe  6.2 g 22%
Carbohydrate 8.9 g 0%
Netto-Kohlenhydrate 11.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.14 g 0%
Arginin 0.213 g 0%
Asparaginsäure 0.302 g 0%
Cystein 0.046 g 0%
Glutaminsäure 0.584 g 0%
Glycin 0.135 g 0%
Histidin 0.069 g 0%
Isoleucin 0.115 g 0%
Leucin 0.204 g 0%
Lysin 0.156 g 0%
Methionin 0.052 g 0%
Phenylalanin 0.139 g 0%
Prolin 0.166 g 0%
Serin 0.153 g 0%
Threonin 0.102 g 0%
Tryptophan 0.037 g 0%
Tyrosin 0.078 g 0%
Valin 0.151 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 23.85 mg 2%
Kupfer 0.24 mg 27%
Fluorid 5.75 mcg 0%
Eisen  1.17 mg 7%
Magnesium 36.6 mg 9%
Mangan 0.44 mg 19%
Phosphor 81.26 mg 7%
Kalium 498.49 mg 11%
Selen 3.63 mcg 7%
Natrium 60.79 mg 3%
Zink 0.74 mg 7%
andere
Nährstoff Menge  DV
Wasser 101.621 g 0%
Asche 1.555 g 0%