One Soup, Two Ways: Chunky Vegetables and Cream Of Vegetables

Vegetarian
Gluten Free
Health score
17%
One Soup, Two Ways: Chunky Vegetables and Cream Of Vegetables
45 min.
6
167kcal
100%sweetness
46.02%saltiness
56.17%sourness
38.53%bitterness
21.33%savoriness
39.63%fattiness
100%spiciness

Ingredients

  • tablespoon olive oil 
  • cloves garlic minced chopped
  • small onion chopped
  • medium carrots chopped
  • stalks celery chopped
  • pinch salt (sea)
  • cup canned tomatoes canned (I used )
  • can corn drained
  • liter vegetable stock (Or vegetable broth if you prefer)
  • can beans drained and rinsed (I had pinto beans on hand)
  • pinch herbs like: thym dried
  • pinch herbs like: thym dried
  • 0.5 cup milk whole
  • pinches ground pepper 

Equipment

  • pot
  • sieve
  • blender
  • immersion blender

Directions

  1. Heat olive oil over medium low heat in a soup pot (big enough to hold everything you have) and throw in garlic, onions, carrots and celery.
  2. Stir around a bit, add the salt and cover.
  3. Let sweat for about 10 minutes.
  4. Add the tomato puree and corn, stir, let cook for a few minutes.
  5. Then add the broth, turn heat up to maximum and bring to a boil.
  6. Add the beans. Season with dried herbs.
  7. Transfer half of the chunky soup into another soup pot.
  8. Whiz everything up with a hand-held blender, or in a blender. Then use a sieve, and "filter" the soup.
  9. Bring back to a boil, add cream, turmeric, curry powder, cayenne pepper and stir well.

Nutrition Facts

Calories167kcal
Protein15.69%
Fat21.67%
Carbs62.64%

Properties

Glycemic Index
80.14
Glycemic Load
7.02
Inflammation Score
-10
Nutrition Score
12.853043478261%

Flavonoids

Apigenin
0.38mg
Luteolin
0.17mg
Isorhamnetin
0.58mg
Kaempferol
0.16mg
Myricetin
0.04mg
Quercetin
2.49mg

Taste

Sweetness:
100%
Saltiness:
46.02%
Sourness:
56.17%
Bitterness:
38.53%
Savoriness:
21.33%
Fattiness:
39.63%
Spiciness:
100%

Nutrients percent of daily need

Calories:166.74kcal
8.34%
Fat:4.18g
6.43%
Saturated Fat:0.9g
5.65%
Carbohydrates:27.2g
9.07%
Net Carbohydrates:21.28g
7.74%
Sugar:7.26g
8.07%
Cholesterol:2.44mg
0.81%
Sodium:1020.79mg
44.38%
Protein:6.81g
13.62%
Vitamin A:4155.03IU
83.1%
Fiber:5.92g
23.69%
Manganese:0.42mg
20.8%
Potassium:530.26mg
15.15%
Phosphorus:149.3mg
14.93%
Vitamin K:15.15µg
14.43%
Folate:49.41µg
12.35%
Copper:0.22mg
11.24%
Magnesium:44.46mg
11.11%
Vitamin B6:0.22mg
10.83%
Vitamin B1:0.15mg
10.31%
Vitamin C:8.45mg
10.25%
Iron:1.77mg
9.81%
Calcium:80.3mg
8.03%
Vitamin B2:0.14mg
7.96%
Vitamin E:1.19mg
7.94%
Vitamin B3:1.55mg
7.73%
Zinc:0.9mg
6.02%
Vitamin B5:0.4mg
3.98%
Selenium:1.85µg
2.64%
Vitamin B12:0.11µg
1.83%
Vitamin D:0.22µg
1.49%
Source:Foodista