Spiced root soup with crisp spiced onions

Vegetarian
Gluten Free
Health score
37%
Spiced root soup with crisp spiced onions
65 min.
4
440kcal

Suggestions


Warm up your kitchen and savor the delightful aromas of our Spiced Root Soup with Crisp Spiced Onions—a nourishing vegetarian and gluten-free dish that's not just a meal, but an experience. This comforting soup is perfect for those chilly days when you crave something hearty yet healthy. With its vibrant blend of leeks, carrots, and potatoes, this dish is a celebration of root vegetables at their best.

What sets this soup apart is the deep, aromatic warmth of spices! The addition of mustard and cumin seeds creates a beautiful foundation, while a hint of curry paste brings an exotic twist that will delight your palate. Each spoonful is velvety, rich, and embellished with a dollop of creamy natural yogurt, adding a luxurious touch that contrasts beautifully with the crispiness of fried onions sprinkled on top.

This soup is not only packed with flavor but also boasts an impressive nutritional profile, making it a fantastic choice for any meal. With only 440 calories per serving, it's the ideal option for a light lunch or an inviting starter for dinner guests. And, with its bright finish of fresh coriander or parsley, it’s sure to impress with its presentation. Gather your ingredients and let this recipe inspire you to create something truly special in your kitchen!

Ingredients

  •  onion 
  • tbsp vegetable oil 
  • tsp mustard seeds 
  • tsp cumin seeds 
  •  leek sliced
  •  carrots sliced
  • medium potatoes chopped
  • small celery root chopped
  • tsp curry paste 
  • 1.2 vegetable stock 
  • 250 ml yogurt 
  • servings parsley 

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Peel and halve the onions through the root, then slice thinly lengthways.
  2. Heat 2 tbsp of the oil in a large pan, add half the onions and fry until just starting to colour.
  3. Add the mustard and cumin seeds and fry until nicely browned.
  4. Add vegetables and curry paste and stir until well coated.
  5. Pour in the stock and bring to the boil. Reduce the heat, partly cover and simmer for 30 mins, until the vegetables are tender. Meanwhile, heat the remaining tbsp of oil in a small pan, add the onions and fry quickly until crisp and browned. Tip onto kitchen paper.
  6. Pure the soup in batches, then return to the pan and stir in most of the yogurt. Taste and add salt, if necessary. Reheat gently, then ladle into bowls and top each with a spoonful of yogurt, some fried onions and a scattering of roughly chopped coriander or parsley.

Nutrition Facts

Calories440kcal
Protein9.85%
Fat27.68%
Carbs62.47%

Properties

Glycemic Index
81.4
Glycemic Load
28.73
Inflammation Score
-10
Nutrition Score
35.386086834514%

Flavonoids

Apigenin
16.46mg
Luteolin
0.1mg
Isorhamnetin
2.76mg
Kaempferol
2.57mg
Myricetin
0.73mg
Quercetin
12.64mg

Nutrients percent of daily need

Calories:439.78kcal
21.99%
Fat:14.18g
21.82%
Saturated Fat:3.35g
20.96%
Carbohydrates:72.02g
24.01%
Net Carbohydrates:60.47g
21.99%
Sugar:18.07g
20.08%
Cholesterol:8.41mg
2.8%
Sodium:1599.01mg
69.52%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.35g
22.7%
Vitamin K:246.99µg
235.23%
Vitamin A:9824.36IU
196.49%
Vitamin C:65.02mg
78.81%
Vitamin B6:1.11mg
55.59%
Phosphorus:552.56mg
55.26%
Potassium:1865.72mg
53.31%
Manganese:1.07mg
53.28%
Fiber:11.55g
46.2%
Magnesium:126.48mg
31.62%
Calcium:300.08mg
30.01%
Iron:5.03mg
27.97%
Folate:102.14µg
25.53%
Vitamin B1:0.36mg
23.96%
Copper:0.46mg
22.88%
Vitamin B2:0.38mg
22.51%
Vitamin B3:4.24mg
21.19%
Vitamin B5:1.99mg
19.86%
Vitamin E:2.85mg
18.99%
Zinc:2.12mg
14.12%
Selenium:5.86µg
8.37%
Vitamin B12:0.24µg
3.99%