Your Recipe

Carrot and coriander soup

Ingrédient Quantité Calories
Carottes 500g 205kcal
Coriandre 1.8g 0kcal
Oignons 150g 60kcal
Curcuma moulu 1.5g 5kcal
Huile d'olive 42g 371kcal
Bouillon de légumes 990g 50kcal
Pain, pita, complet 56g 147kcal
Cumin, moulu 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.

Valeurs nutritives
Taille des portions 436 g | ml
Quantité par portion 211
882
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 11g 15%
Gras saturés 1.6g 8%
Sodium 880mg 38%
Total des glucides 26g 9%
Fibres alimentaires 5.1g 18%
Sucre 9.3g
Protéine 3.6g 7%
Vitamine D 0mcg 0%
Calcium 64mg 5%
Fer 1.6mg 9%
Potassium 543mg 12%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 1075.223 mcg 119%
Thiamine [B1] 0.207 mg 17%
Riboflavine [B2] 0.151 mg 12%
Niacine [B3] 1.97 mg 12%
Acide pantothénique [B5] 0.657 mg 13%
Vitamine B6 0.275 mg 16%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 36.169 mcg 0%
Vitamine C 11.295 mg 13%
Vitamine D 0 mcg 0%
Vitamine E 2.471 mg 16%
Vitamine K 26.366 mcg 22%
Bétaïne 0.584 mg 0%
Choline 18.112 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 26.1 g 9%
Sugars 9.3 g 19%
Fibres alimentaires 5.1 g 18%
Carbohydrate 15.8 g 0%
Glucides nets 16.8g
acides aminés
nutriment Quantité DV
Alanine 0.198 g 0%
Arginine 0.218 g 0%
Acide aspartique 0.348 g 0%
Cystéine 0.138 g 0%
Acide glutamique 1 g 0%
Glycine 0.125 g 0%
Histidine 0.087 g 0%
Isoleucine 0.155 g 0%
Leucine 0.234 g 0%
Lysine 0.179 g 0%
Méthionine 0.048 g 0%
Phénylalanine 0.153 g 0%
Proline 0.22 g 0%
Sérine 0.142 g 0%
Thréonine 0.287 g 0%
Tryptophane 0.042 g 0%
Tyrosine 0.101 g 0%
Valine 0.158 g 0%
Minéraux
nutriment Quantité DV
Calcium 64.16 mg 5%
Cuivre 0.14 mg 16%
Fluorure 4.41 mcg 0%
Fer 1.57 mg 9%
Magnésium 33.25 mg 8%
Manganèse 0.58 mg 25%
Phosphore 90.58 mg 7%
Potassium 542.98 mg 12%
Sélénium 6.52 mcg 12%
Sodium 880.48 mg 38%
Zinc 0.69 mg 6%
autres
nutriment Quantité DV
Eau 391.108 g 0%
Cendres 3.445 g 0%