Carrot Habanero Soup

Vegetarian
Gluten Free
Health score
25%
Carrot Habanero Soup
45 min.
5
146kcal

Suggestions

Ingredients

  • pound carrots chopped
  • 0.3 cup wine dry white
  • tablespoon ginger fresh minced peeled
  •  garlic clove minced
  • 0.5 teaspoon ground coriander 
  •  scotch bonnet peppers whole
  • tablespoon honey 
  • cup leek thinly sliced ( 1 large)
  • tablespoons yogurt plain low-fat
  • tablespoon olive oil 
  • 0.5 cup onion chopped
  • 0.3 cup orange juice fresh
  • 0.5 teaspoon salt 
  • cup sweet potatoes and into peeled chopped
  • 3.5 cups water 

Equipment

  • bowl
  • frying pan
  • ladle
  • knife
  • sieve
  • blender
  • dutch oven

Directions

  1. Heat oil in a Dutch oven over medium-high heat.
  2. Add leek, onion, and carrots; saut 7 minutes or until tender. Pierce habanero several times with a knife.
  3. Add habanero, ginger, and garlic to pan; saut 2 minutes. Stir in wine, scraping pan to loosen browned bits.
  4. Add water and sweet potato; bring to a boil. Partially cover, reduce heat, and simmer 30 minutes or until tender. Stir in orange juice and coriander.
  5. Remove and discard habanero.
  6. Place half of carrot mixture in a blender; process until smooth.
  7. Pour pureed mixture into a medium bowl; repeat procedure with remaining carrot mixture. Press carrot mixture, in batches, through a large fine sieve into pan; discard solids. Stir honey and salt into carrot mixture; cook over medium heat 5 minutes or until thoroughly heated. Ladle into bowls; top with low-fat yogurt.
  8. Garnish with cilantro leaves, if desired.

Nutrition Facts

Calories146kcal
Protein8.27%
Fat21.76%
Carbs69.97%

Properties

Glycemic Index
74.62
Glycemic Load
9.22
Inflammation Score
-10
Nutrition Score
13.235652182413%

Flavonoids

Malvidin
0.01mg
Catechin
0.09mg
Epicatechin
0.07mg
Eriodictyol
0.02mg
Hesperetin
1.53mg
Naringenin
0.31mg
Apigenin
0.01mg
Luteolin
0.11mg
Isorhamnetin
0.8mg
Kaempferol
0.8mg
Myricetin
0.11mg
Quercetin
3.5mg

Nutrients percent of daily need

Calories:146.28kcal
7.31%
Fat:3.49g
5.37%
Saturated Fat:0.64g
4.02%
Carbohydrates:25.27g
8.42%
Net Carbohydrates:21.15g
7.69%
Sugar:12.93g
14.37%
Cholesterol:1.2mg
0.4%
Sodium:337.74mg
14.68%
Alcohol:1.24g
100%
Alcohol %:0.42%
100%
Protein:2.99g
5.98%
Vitamin A:19280.31IU
385.61%
Vitamin C:18.86mg
22.87%
Vitamin K:22.96µg
21.87%
Manganese:0.35mg
17.3%
Fiber:4.12g
16.47%
Potassium:534.91mg
15.28%
Vitamin B6:0.28mg
14.15%
Folate:41.35µg
10.34%
Calcium:99.54mg
9.95%
Phosphorus:91.43mg
9.14%
Vitamin E:1.27mg
8.45%
Magnesium:33.7mg
8.43%
Vitamin B1:0.12mg
8.18%
Vitamin B2:0.13mg
7.76%
Copper:0.15mg
7.74%
Vitamin B5:0.67mg
6.66%
Vitamin B3:1.26mg
6.32%
Iron:1.02mg
5.68%
Zinc:0.6mg
3.98%
Selenium:1.38µg
1.98%
Vitamin B12:0.11µg
1.87%
Source:My Recipes