Your Recipe

COCONUT AVOCADO SOUP

Ingrédient Quantité Calories
Avocats 450g 720kcal
Jus de citron 28.8g 6kcal
Oignons 110g 44kcal
Beurre sans sel 50g 359kcal
Ail 6g 9kcal
Poivre noir 1.15g 3kcal
Lait de coco 150g 345kcal
Farine de blé, blanche, tout usage, enrichie, blanchie 25g 91kcal
Sel de mer 0.75g 0kcal
Poivrons, piment fort, rouge, cru 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

Valeurs nutritives
Taille des portions 144 g | ml
Quantité par portion 266
1112
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 24g 31%
Gras saturés 14g 68%
Sodium 61mg 3%
Total des glucides 14g 5%
Fibres alimentaires 6.2g 22%
Sucre 2.7g
Protéine 7.2g 14%
Vitamine D 0mcg 0%
Calcium 24mg 2%
Fer 1.2mg 7%
Potassium 498mg 11%
* 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 65.902 mcg 7%
Thiamine [B1] 0.107 mg 9%
Riboflavine [B2] 0.134 mg 10%
Niacine [B3] 1.871 mg 12%
Acide pantothénique [B5] 1.167 mg 23%
Vitamine B6 0.278 mg 16%
Cobalamine [B12] 0.014 mcg 0%
Floate [B9] 83.356 mcg 0%
Vitamine C 22.504 mg 25%
Vitamine D 0 mcg 0%
Vitamine E 1.851 mg 12%
Vitamine K 17.825 mcg 15%
Bétaïne 3.715 mg 0%
Choline 17.209 mg 3%
Carbohydrates
nutriment Quantité DV
Total des glucides 14.1 g 5%
Sugars 2.7 g 5%
Fibres alimentaires 6.2 g 22%
Carbohydrate 8.9 g 0%
Glucides nets 11.4g
acides aminés
nutriment Quantité DV
Alanine 0.14 g 0%
Arginine 0.213 g 0%
Acide aspartique 0.302 g 0%
Cystéine 0.046 g 0%
Acide glutamique 0.584 g 0%
Glycine 0.135 g 0%
Histidine 0.069 g 0%
Isoleucine 0.115 g 0%
Leucine 0.204 g 0%
Lysine 0.156 g 0%
Méthionine 0.052 g 0%
Phénylalanine 0.139 g 0%
Proline 0.166 g 0%
Sérine 0.153 g 0%
Thréonine 0.102 g 0%
Tryptophane 0.037 g 0%
Tyrosine 0.078 g 0%
Valine 0.151 g 0%
Minéraux
nutriment Quantité DV
Calcium 23.85 mg 2%
Cuivre 0.24 mg 27%
Fluorure 5.75 mcg 0%
Fer 1.17 mg 7%
Magnésium 36.6 mg 9%
Manganèse 0.44 mg 19%
Phosphore 81.26 mg 7%
Potassium 498.49 mg 11%
Sélénium 3.63 mcg 7%
Sodium 60.79 mg 3%
Zinc 0.74 mg 7%
autres
nutriment Quantité DV
Eau 101.621 g 0%
Cendres 1.555 g 0%