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Nutrition score

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🥗
Carrot & ginger soup
14 Nutrition score
Lunch 🥄 10 min prep 🔥 30 min cook 👤 4 servings

Silky smooth soup with roasted carrots, fresh ginger, garlic and a swirl of coconut milk. Loaded with beta-carotene.

vegan gluten free high beta carotene
Ingredients (per serving)
Method
  1. 1 Peel and chop carrots. Toss with a little oil and roast at 200°C for 20 minutes.
  2. 2 Sauté onion, garlic and grated ginger in a pan until soft.
  3. 3 Add roasted carrots and vegetable stock. Simmer 10 minutes.
  4. 4 Blend until silky smooth.
  5. 5 Stir in coconut milk and season well.

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Nutrition per serving
205 kJ
Energy (kJ)
47.9 kcal
Energy (kcal)
10.7 g
Carbohydrate
9.5 g
Total Sugars
2.4 g
Fibre (NSP)
0.96 g
Protein
0.5 g
Fat
49.7 mg
Sodium
0.12 g
Salt
Micronutrient
Vitamin A (RAE) 762 µg
Potassium 277 mg
Chloride 171 mg
Calcium 38.3 mg
Phosphorus 30.9 mg
Magnesium 15.2 mg
Folate 10.3 µg
Vitamin K 5.6 µg
Vitamin C 3.4 mg
Iron 0.358 mg
Pantothenic Acid (B5) 0.301 mg
Niacin (B3) 0.288 mg
Zinc 0.165 mg
Thiamin (B1) 0.161 mg
Selenium 0.15 µg
Vitamin E (alpha-TE) 0.148 mg
Manganese 0.103 mg
Vitamin B6 0.096 mg
Copper 0.048 mg
Riboflavin (B2) 0.027 mg
Minerals
Iodine 0.475 µg
Fatty acids
Saturated fat 0.163 g
Monounsaturated fat 0.111 g
Polyunsaturated fat (PUFA) 0.082 g
Sugars (breakdown)
Sucrose 6.4 g
Glucose (dextrose) 1.6 g
Fructose 1.5 g
Carbohydrate (breakdown)
Starch 1.5 g
Amino acids
Glutamic acid 0.055 g
Aspartic acid 0.036 g
Leucine 0.023 g
Lysine 0.023 g
Arginine 0.023 g
Valine 0.02 g
Phenylalanine 0.017 g
Isoleucine 0.016 g
Alanine 0.015 g
Serine 0.015 g
Threonine 0.014 g
Tyrosine 0.011 g
Glycine 0.011 g
Proline 0.011 g
Histidine 0.008 g
Methionine 0.007 g
Tryptophan 0.005 g
Cysteine 0.004 g
Carotenoids
Beta-carotene 9149 µg
Proximate
Water 127 g
Vitamins
Biotin (Vitamin B7) 0.5 µg
Fats & Fatty Acids
Omega-6 (Linoleic acid) 0.587 g
Omega-3 (Alpha-linolenic acid) 0.052 g
Flavonols
Quercetin 7.8 mg
Isorhamnetin 0.916 mg
Myricetin 0.58 mg
Kaempferol 0.193 mg
Flavones
Apigenin 0.052 mg
Luteolin 0.038 mg
Flavanols (Flavan-3-ols)
Epigallocatechin gallate (EGCG) 0.016 mg
Anthocyanins
Delphinidin (total glycosides) 0.856 mg
Cyanidin (total glycosides) 0.638 mg
Pelargonidin (total glycosides) 0.004 mg
Isoflavonoids
Isoflavonoids (total) 0.001 mg
Genistein 0 mg
Daidzein 0 mg

Nutritional values calculated from Nutriofia food database per serving. Actual values may vary based on preparation method.