Lightly spiced carrot soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Lightly spiced carrot soup
35 min.
6
262kcal

Suggestions

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Ingredients

  • tbsp vegetable oil 
  •  onion finely chopped
  •  garlic clove chopped
  • knob ginger fresh grated
  •  to 5 chilies red deseeded chopped
  • tsp curry powder 
  • kg carrots trimmed sliced
  •  lemon grass 
  • strips orange zest 
  • 400 coconut milk canned
  • 700 ml vegetable stock 

Equipment

  • food processor
  • bowl
  • frying pan
  • ladle
  • blender

Directions

  1. Heat the oil in a large pan with a lid. Tip in the onion, garlic, ginger and chilli, then cook for 3-5 mins until soft. Stir in the curry powder, followed by the carrots, lemongrass and zest, then cover and cook over a low heat for 10 mins more.
  2. Give the coconut milk can a shake, then pour most of it into the pan along with the vegetable stock. Bring to the boil, then turn down and simmer for 15 mins until the carrots are really soft.
  3. Remove the lemongrass and orange zest, then use a stick blender or food processor to whizz until smooth. Ladle into bowls and top with a swirl of reserved coconut milk and an extra sprinkling of curry powder, if you like.

Nutrition Facts

Calories262kcal
Protein5.05%
Fat60.02%
Carbs34.93%

Properties

Glycemic Index
35.64
Glycemic Load
6.64
Inflammation Score
-10
Nutrition Score
17.35869561071%

Flavonoids

Luteolin
0.19mg
Isorhamnetin
0.92mg
Kaempferol
0.52mg
Myricetin
0.08mg
Quercetin
4.08mg

Nutrients percent of daily need

Calories:261.77kcal
13.09%
Fat:18.64g
28.68%
Saturated Fat:14.49g
90.54%
Carbohydrates:24.41g
8.14%
Net Carbohydrates:17.69g
6.43%
Sugar:12.3g
13.67%
Cholesterol:0mg
0%
Sodium:590.33mg
25.67%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.53g
7.06%
Vitamin A:28166.76IU
563.34%
Manganese:1mg
49.84%
Vitamin C:24.53mg
29.74%
Fiber:6.72g
26.87%
Vitamin K:27.7µg
26.38%
Potassium:780.18mg
22.29%
Vitamin B6:0.32mg
16.21%
Copper:0.28mg
13.92%
Phosphorus:137.28mg
13.73%
Magnesium:50.34mg
12.59%
Folate:49.44µg
12.36%
Vitamin B3:2.3mg
11.49%
Iron:1.96mg
10.87%
Vitamin E:1.52mg
10.11%
Vitamin B1:0.14mg
9.64%
Calcium:75.08mg
7.51%
Vitamin B2:0.11mg
6.6%
Selenium:4.57µg
6.53%
Zinc:0.96mg
6.37%
Vitamin B5:0.62mg
6.2%