Spiced Carrot Soup with Cilantro Crema

Vegetarian
Gluten Free
Health score
32%
Spiced Carrot Soup with Cilantro Crema
90 min.
12
165kcal

Suggestions

Ingredients

  • tablespoons apple cider vinegar 
  • pounds carrots washed unpeeled roughly chopped
  • cup crème fraîche 
  • 0.3 cup cilantro leaves fresh chopped
  • tablespoons ginger fresh divided grated
  • cloves garlic chopped
  • tablespoons ground cardamom 
  • 0.3 teaspoon ground cinnamon 
  • 12 servings kosher salt and pepper black freshly ground
  • tablespoons olive oil 
  • cups onions chopped
  • cup orange juice fresh
  • pound sweet potatoes peeled roughly chopped
  • 12 servings water as needed

Equipment

  • food processor
  • bowl
  • ladle
  • pot
  • sieve
  • immersion blender

Directions

  1. In a large pot, heat the olive oil over medium heat and saute the onions, garlic, 1 tablespoon grated ginger, cardamom, and cinnamon. Stir to combine and saute for 6 minutes.
  2. Add the carrots and sweet potatoes.
  3. Saute for another 2 minutes.
  4. Add enough water to cover all of the vegetables. Bring the mixture to a simmer and cook until the carrots and sweet potatoes are soft, about 45 minutes.
  5. Remove the soup from the heat and using a hand held immersion blender, or using a food processor, carefully puree the soup until smooth, and then strain through a sieve into a fresh pot.
  6. Place the pot over medium-low heat and stir in the orange juice, apple cider vinegar, and remaining grated ginger. Simmer the mixture for 15 minutes.
  7. In a small bowl, stir the creme fraiche and cilantro together.
  8. To serve: Ladle the soup into bowls and top each bowl with a spoonful of the creme fraiche-cilantro mixture.

Nutrition Facts

Calories165kcal
Protein6.51%
Fat34.06%
Carbs59.43%

Properties

Glycemic Index
28.57
Glycemic Load
9.21
Inflammation Score
-10
Nutrition Score
14.252173929111%

Flavonoids

Eriodictyol
0.04mg
Hesperetin
2.47mg
Naringenin
0.44mg
Apigenin
0.01mg
Luteolin
0.14mg
Isorhamnetin
1.34mg
Kaempferol
0.45mg
Myricetin
0.1mg
Quercetin
5.91mg

Nutrients percent of daily need

Calories:164.78kcal
8.24%
Fat:6.5g
10%
Saturated Fat:2.33g
14.56%
Carbohydrates:25.52g
8.51%
Net Carbohydrates:20.32g
7.39%
Sugar:10.52g
11.69%
Cholesterol:11.31mg
3.77%
Sodium:119.01mg
5.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.8g
5.59%
Vitamin A:24491.46IU
489.83%
Manganese:0.63mg
31.73%
Vitamin C:20.9mg
25.34%
Fiber:5.2g
20.78%
Vitamin K:18.71µg
17.81%
Potassium:621.62mg
17.76%
Vitamin B6:0.31mg
15.36%
Vitamin B1:0.14mg
9.64%
Folate:38.52µg
9.63%
Calcium:91.64mg
9.16%
Copper:0.18mg
9.11%
Magnesium:35.85mg
8.96%
Phosphorus:88.28mg
8.83%
Vitamin E:1.28mg
8.56%
Vitamin B2:0.14mg
8.18%
Vitamin B5:0.76mg
7.63%
Vitamin B3:1.49mg
7.46%
Iron:0.89mg
4.95%
Zinc:0.63mg
4.19%
Selenium:1.44µg
2.05%