Your Recipe

Carrot & orange soup

Ingredient Amount Calories
Oranges 140g 66kcal
Carrots, raw 1000g 410kcal
Onions 275g 110kcal
Parsley fresh 3.84g 1kcal
Vegetable broth 960g 48kcal

Recipe Instructions:

Ingredients
Olive oil spray

1 brown onion, finely chopped

1kg carrots, peeled, coarsely chopped

1L (4 cups) Massel chicken style liquid stock or vegetable liquid stock

1 orange

2 tbsp fresh continental parsley leaves

Methods
Step 1
Heat a large saucepan over medium heat. Spray with oil. Cook the onion, stirring occasionally, for 3 minutes or until soft. Add carrot and cook, stirring often, for 5 minutes or until just soft.
Step 2
Add stock. Bring to boil. Peel 2 strips of rind from the orange. Add to pan. Reduce heat to medium-low. Simmer for 20 minutes or until carrot is tender. Remove and discard orange rind.
Step 3
Set aside for 5 minutes to cool. Use a stick blender to puree until smooth. Juice orange. Add to soup. Place over medium heat and cook for 2 minutes or until heated through. Top with parsley.

Nutrition Facts
Portion Size 595 g/ml
Amount Per Portion 159
Calories
% Daily Value *
Total Fat 0.9g 1%
Saturated Fat 0.2g 1%
Sodium 886mg 39%
Total Carbohydrate 37g 13%
Dietary Fiber 9g 32%
Sugar 19g
Protein 3.9g 8%
Vitamin D 0mcg 0%
Calcium 121mg 9%
Iron 1.1mg 6%
Potassium 1015mg 22%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 2124.192 mcg 236%
Thiamin [B1] 0.283 mg 24%
Riboflavin [B2] 0.231 mg 18%
Niacin [B3] 2.913 mg 18%
Pantothenic acid [B5] 1.002 mg 20%
Vitamin B6 0.466 mg 27%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 72.522 mcg 0%
Vitamin C 40.694 mg 45%
Vitamin D 0 mcg 0%
Vitamin E 1.734 mg 12%
Vitamin K 50.699 mcg 42%
Betaine 1.069 mg 0%
Choline 29.977 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 36.8 g 13%
Sugars 19.3 g 39%
Dietary fiber 9 g 32%
Carbohydrate 34.6 g 0%
Net carbs 17.6g
Aminoacids
Nutrient Amount DV
Alanine 0.316 g 0%
Arginine 0.323 g 0%
Aspartic acid 0.58 g 0%
Cysteine 0.214 g 0%
Glutamic acid 1.128 g 0%
Glycine 0.169 g 0%
Histidine 0.117 g 0%
Isoleucine 0.212 g 0%
Leucine 0.282 g 0%
Lysine 0.298 g 0%
Methionine 0.059 g 0%
Phenylalanine 0.182 g 0%
Proline 0.161 g 0%
Serine 0.162 g 0%
Threonine 0.498 g 0%
Tryptophan 0.043 g 0%
Tyrosine 0.124 g 0%
Valine 0.203 g 0%
Minerals
Nutrient Amount DV
Calcium 120.84 mg 9%
Copper 0.17 mg 19%
Fluoride 8.76 mcg 0%
Iron 1.13 mg 6%
Magnesium 43.26 mg 10%
Manganese 0.47 mg 20%
Phosphorus 120.09 mg 10%
Potassium 1014.64 mg 22%
Selenium 0.77 mcg 1%
Sodium 886.19 mg 39%
Zinc 0.82 mg 7%
Other
Nutrient Amount DV
Water 548.393 g 0%
Ash 4.545 g 0%