Your Recipe

Broccoli Almond Soup

Ingredient Amount Calories
Broccoli, raw 213g 72kcal
Coriander (Cilantro) Leaves 7.5g 2kcal
Onions 170g 68kcal
Almonds 18.1g 105kcal
Garlic 6g 9kcal
Salt, table 2.8g 0kcal
Coconut oil 14g 125kcal
Curry powder 4.83g 16kcal
Black pepper 0.575g 1kcal
Paprika 1.15g 3kcal
Peppers, hot chili, red, raw 25g 10kcal
Almonds, blanched 71.5g 422kcal

Recipe Instructions:

Ingredients
1 tablespoon coconut oil
1/2 medium onion , finely chopped
2 cloves garlic , minced
1/2 cup blanched almonds
3 cups broccoli florets
2 teaspoons curry powder
1/2 teaspoon paprika
1/2 teaspoon sea salt
1/4 teaspoon black pepper
2 1/2 cups water
2 tablespoons almonds with skin on , toasted and chopped
2 tablespoons chopped cilantro
1 small red chili pepper , seeded and finely chopped

Instructions
Melt the coconut oil in a soup pot. Add the onion and cook until softened, for about 3-5 minutes. Add the garlic and cook for 30 seconds or so, until fragrant.
Add the almonds and cook until lightly browned. Add the broccoli and continue cooking for 5 minutes more, stirring occasionally.
Add the curry powder, paprika, salt, and pepper. Pour in the water, reduce the heat, and simmer for 8 minutes, until the broccoli is tender but still bright green.
Prepare the topping by removing a few broccoli florets and chopping them. Mix with the chopped almonds, cilantro, and chili pepper. Reserve.
Use an immersion blender to puree the soup or transfer to a stand blender.
Serve topped with the broccoli, almond, cilantro, and chili pepper mixture.

Nutrition Facts
Portion Size 134 g/ml
Amount Per Portion 208
Calories
% Daily Value *
Total Fat 16g 20%
Saturated Fat 3.8g 19%
Sodium 297mg 13%
Total Carbohydrate 14g 5%
Dietary Fiber 5.4g 19%
Sugar 4.2g
Protein 7.2g 14%
Vitamin D 0mcg 0%
Calcium 102mg 8%
Iron 1.7mg 9%
Potassium 440mg 9%
* 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.
Vitamins
Nutrient Amount DV
Vitamin A 32.958 mcg 4%
Thiamin [B1] 0.113 mg 9%
Riboflavin [B2] 0.269 mg 21%
Niacin [B3] 1.358 mg 8%
Pantothenic acid [B5] 0.489 mg 10%
Vitamin B6 0.232 mg 14%
Cobalamin [B12] 0 mcg 0%
Floate [B9] 55.859 mcg 0%
Vitamin C 60.611 mg 67%
Vitamin D 0 mcg 0%
Vitamin E 6.321 mg 42%
Vitamin K 62.677 mcg 52%
Betaine 0.446 mg 0%
Choline 26.6 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 13.9 g 5%
Sugars 4.2 g 8%
Dietary fiber 5.4 g 19%
Carbohydrate 10 g 0%
Net carbs 9.7g
Aminoacids
Nutrient Amount DV
Alanine 0.306 g 0%
Arginine 0.731 g 0%
Aspartic acid 0.88 g 0%
Cysteine 0.084 g 0%
Glutamic acid 1.674 g 0%
Glycine 0.407 g 0%
Histidine 0.177 g 0%
Isoleucine 0.223 g 0%
Leucine 0.436 g 0%
Lysine 0.243 g 0%
Methionine 0.068 g 0%
Phenylalanine 0.347 g 0%
Proline 0.312 g 0%
Serine 0.31 g 0%
Threonine 0.218 g 0%
Tryptophan 0.072 g 0%
Tyrosine 0.159 g 0%
Valine 0.28 g 0%
Minerals
Nutrient Amount DV
Calcium 101.62 mg 8%
Copper 0.3 mg 34%
Fluoride 0.53 mcg 0%
Iron 1.66 mg 9%
Magnesium 81.61 mg 19%
Manganese 0.77 mg 33%
Phosphorus 166.79 mg 13%
Potassium 439.84 mg 9%
Selenium 3.07 mcg 6%
Sodium 296.55 mg 13%
Zinc 1.08 mg 10%
Other
Nutrient Amount DV
Water 94.697 g 0%
Ash 2.163 g 0%