Your Recipe

Roasted Cauliflower & Potato Curry Soup

Składnik Ilość Kalorie
Limonka 4g 1kcal
Sok cytrynowy 28.7g 6kcal
Marchew, surowa 150g 62kcal
Kalafior 265g 66kcal
Cebule 285g 114kcal
Ziemniaki, surowe, miąższ i skórka 477g 367kcal
Słodki ziemniak, surowy 399g 343kcal
Korzeń imbiru 3.03g 2kcal
Kurkuma mielona 4.77g 15kcal
Czosnek 9g 13kcal
Sół kuchenna 7.1125g 0kcal
Oliwa z oliwek 28g 248kcal
Cynamon mielony 4.14g 10kcal
Pieprz cayenne 0.225g 1kcal
Mleko kokosowe 396.893g 913kcal
Vegetable broth 1036g 52kcal
Czarny pieprz, mielony 1.725g 4kcal
Kminek, mielony 4.06g 15kcal
Sos pomidorowy, z puszki, bez dodatku soli 396.89g 95kcal
Papryki, jalapeno, surowe 25g 7kcal
Kolendra mielona 3.6g 11kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
2 teaspoons ground coriander

2 teaspoons ground cumin

1 ½ teaspoons ground cinnamon

1 ½ teaspoons ground turmeric

1 ¼ teaspoons salt

¾ teaspoon ground pepper

⅛ teaspoon cayenne pepper

1 small head cauliflower, cut into small florets (about 6 cups)

2 tablespoons extra-virgin olive oil, divided

1 large onion, chopped

1 cup diced carrot

3 large cloves garlic, minced

1 ½ teaspoons grated fresh ginger

1 fresh red chile pepper, such as serrano or jalapeño, minced, plus more for garnish

1 (14 ounce) can no-salt-added tomato sauce

4 cups low-sodium vegetable broth

3 cups diced peeled russet potatoes (1/2-inch)

3 cups diced peeled sweet potatoes (1/2-inch)

2 teaspoons lime zest

2 tablespoons lime juice

1 (14 ounce) can coconut milk

Chopped fresh cilantro for garnish

Directions
Preheat oven to 450 degrees F.

Combine coriander, cumin, cinnamon, turmeric, salt, pepper and cayenne in a small bowl. Toss cauliflower with 1 tablespoon oil in a large bowl, sprinkle with 1 tablespoon of the spice mixture and toss again. Spread in a single layer on a rimmed baking sheet. Roast the cauliflower until the edges are browned, 15 to 20 minutes. Set aside.

Meanwhile, heat the remaining 1 tablespoon oil in a large pot over medium-high heat. Add onion and carrot and cook, stirring often, until starting to brown, 3 to 4 minutes. Reduce heat to medium and continue cooking, stirring often, until the onion is soft, 3 to 4 minutes. Add garlic, ginger, chile and the remaining spice mixture. Cook, stirring, for 1 minute more.

Stir in tomato sauce, scraping up any browned bits, and simmer for 1 minute. Add broth, potatoes, sweet potatoes, lime zest and juice. Cover and bring to a boil over high heat. Reduce heat to maintain a gentle simmer and cook, partially covered and stirring occasionally, until the vegetables are tender, 35 to 40 minutes.

Stir in coconut milk and the roasted cauliflower. Return to a simmer to heat through. Serve garnished with cilantro and chiles, if desired.

To make ahead
Refrigerate for up to 5 days.

dane odżywcze
Wielkość porcji 441 g | ml
Ilość na porcję 293
1227
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 16g 21%
Tłuszcz nasycony 11g 56%
Sód 798mg 35%
Węglowodany ogółem 36g 13%
Błonnik 7.4g 26%
Cukier 10g
Białko 5.7g 11%
Witamina D 0mcg 0%
Wapń 81mg 6%
Żelazo 3.3mg 18%
Potas 986mg 21%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 539.374 mcg 60%
Tiamina [B1] 0.197 mg 16%
Ryboflawina [B2] 0.16 mg 12%
Niacyna [B3] 2.423 mg 15%
Kwas pantotenowy [B5] 1.244 mg 25%
Witamina B6 0.52 mg 31%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 57.99 mcg 0%
Witamina C 43.821 mg 49%
Witamina D 0 mcg 0%
Witamina E 1.772 mg 12%
Witamina K 15.539 mcg 13%
Betaina 0.727 mg 0%
Cholina 28.027 mg 5%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 36.3 g 13%
Sugars 10 g 20%
Błonnik 7.4 g 26%
Carbohydrate 28.9 g 0%
Węglowodany netto 26.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.225 g 0%
Arginina 0.383 g 0%
kwas asparaginowy 0.828 g 0%
Cysteina 0.08 g 0%
Kwas glutaminowy 1.104 g 0%
Glicyna 0.18 g 0%
Histydyna 0.107 g 0%
Izoleucyna 0.174 g 0%
Leucyna 0.281 g 0%
Lizyna 0.277 g 0%
Metionina 0.072 g 0%
Alanina 0.217 g 0%
Prolina 0.168 g 0%
Seryna 0.216 g 0%
Treonina 0.214 g 0%
Tryptofan 0.062 g 0%
Tyrozyna 0.124 g 0%
Walina 0.257 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 80.75 mg 6%
Miedź 0.41 mg 46%
Fluor 18.73 mcg 0%
Żelazo 3.29 mg 18%
Magnez 70.53 mg 17%
Mangan 1.15 mg 50%
Fosfor 165.74 mg 13%
Potas 986.09 mg 21%
Selen 4.7 mcg 9%
Sód 797.84 mg 35%
Cynk 1.11 mg 10%
inne
składnik odżywczy Ilość DV
Woda 378.157 g 0%
Popiół 5.013 g 0%