Creamy Vegetable Soup (Crema de Verduras)

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
12%
Creamy Vegetable Soup (Crema de Verduras)
45 min.
6
193kcal

Suggestions

Ingredients

  •  carrots peeled sliced
  • 0.5 cup cilantro leaves plus more for garnish chopped
  • cup regular corn 
  • 0.5 teaspoon cumin 
  •  garlic clove minced
  • cup green beans 
  • tablespoon oil 
  • 0.5 cup onion chopped
  • 0.5 teaspoon paprika 
  • cup peas 
  • large potatoes diced peeled
  • servings salt and pepper 
  •  scallion chopped
  • cups vegetable stock 

Equipment

  • bowl
  • sauce pan
  • ladle
  • pot
  • blender

Directions

  1. Heat the oil in a large pot over medium heat.
  2. Add the onion, scallions, garlic and cook for about 5 minutes, while stirring.
  3. Add the remaining ingredients and mix well. Reduce the heat to medium, cover and simmer for about 45 minutes or until all the vegetables are cooked.Working in batches, puree soup in blender until smooth and return soup to saucepan. Bring soup to simmer, correct seasonings adding salt and pepper, to taste.Ladle soup into bowls. Top with 1 tablespoon of heavy cream and garnish with cilantro.

Nutrition Facts

Calories193kcal
Protein10.8%
Fat13.72%
Carbs75.48%

Properties

Glycemic Index
77.07
Glycemic Load
22.03
Inflammation Score
-10
Nutrition Score
16.742173708003%

Flavonoids

Luteolin
0.05mg
Isorhamnetin
0.67mg
Kaempferol
1.23mg
Myricetin
0.04mg
Quercetin
5.04mg

Nutrients percent of daily need

Calories:193.44kcal
9.67%
Fat:3.1g
4.77%
Saturated Fat:0.3g
1.88%
Carbohydrates:38.36g
12.79%
Net Carbohydrates:32.19g
11.71%
Sugar:7.7g
8.56%
Cholesterol:0mg
0%
Sodium:1159.71mg
50.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.49g
10.98%
Vitamin A:4473.21IU
89.46%
Vitamin C:40.64mg
49.26%
Vitamin K:29.14µg
27.75%
Vitamin B6:0.52mg
26.15%
Fiber:6.17g
24.66%
Potassium:777.26mg
22.21%
Manganese:0.44mg
22.1%
Vitamin B1:0.23mg
15.05%
Folate:55.96µg
13.99%
Phosphorus:137.42mg
13.74%
Magnesium:53.08mg
13.27%
Vitamin B3:2.64mg
13.18%
Copper:0.22mg
11.19%
Iron:1.92mg
10.65%
Vitamin B2:0.13mg
7.49%
Vitamin B5:0.72mg
7.22%
Zinc:0.97mg
6.45%
Vitamin E:0.79mg
5.24%
Calcium:43.42mg
4.34%
Selenium:1.17µg
1.67%