ℹ️ Recipe Page

This page shows a full recipe with ingredients, step-by-step method, a nutritional fingerprint and a complete breakdown — all calculated live from the Nutriofia food database.

Ingredients

All quantities are shown per serving. Click any ingredient name to go to its full food profile, including its complete nutrient breakdown.

Nutrient Fingerprint

The radar chart below the tags shows this recipe's nutritional fingerprint — how much of your daily reference intake one serving covers across eight key nutrients: Protein, Fibre, Calcium, Iron, Magnesium, Vitamin C, Folate and Omega-3. The bars alongside show the same information at a glance. Green = 30% or more of your daily target. Amber = 10–29%. Grey = under 10%.

Cook Once, Eat Twice

If this recipe shares key ingredients with others in the library, a 🔄 Cook Once, Eat Twice panel appears below the method. These are recipes you can batch-cook alongside — prep the shared base ingredient once and you're halfway to a second or third meal. The shared ingredients are listed on each card in green.

Logging to your day

Click 📅 Log this recipe to my day to expand the logging panel. Choose your date, meal slot (Breakfast, Lunch, Dinner or Snack) and number of servings, then hit Log it. All ingredients are added to your Day Tracker automatically — no need to add them one by one.

Nutrition breakdown

The full nutrition panel below the log section shows macros and micronutrients per serving. Click any nutrient name to see its complete profile including food sources, body functions and daily targets.

Glycemic Index & Load

Where enough ingredient data exists, a Glycemic Index & Load card appears below the log section. GI is a weighted average across all carb-contributing ingredients — it shows how fast this recipe raises blood glucose. GL per serving is the more practical number: GL = GI × carbs per serving ÷ 100. A low-GI recipe can still carry a high GL if it is large and carb-dense. Click the ? on that card for a full explanation, or read the full article.

Nutrition score

The score out of 100 in the image header reflects micronutrient breadth, fibre, protein and polyphenol content — with penalties for high saturated fat, sodium or added sugar. It's a measure of overall nutritional quality, not just calories. Scores of 90+ are exceptional.

💡 Values are estimates based on raw ingredient weights. Cooking methods and exact portions will affect actual nutrient intake.
← Back to recipes
Carrot & ginger soup
Carrot & ginger soup
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
Nutrient Fingerprint % of adult daily reference intake · per serving
💪 Protein
2%
🌾 Fibre
8%
🦴 Calcium
5%
⚡ Iron
4%
🌿 Magnesium
5%
🍊 Vitamin C
9%
🍃 Folate
5%
🫀 Omega-3
1%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.
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.

🔒 Members only — log in to add this recipe to your day tracker

Sign in to log this recipe

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Red lentil dal with brown rice is a good example: lentils and brown rice both have low-to-medium GI (slow-burning), but a full serving delivers a lot of total carbohydrate, so the GL is high — meaning a sustained, steady glucose rise rather than a spike.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most people.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion or adding more non-starchy veg.

GI shown is a carb-weighted average across all recipe ingredients with GI data. Source: Atkinson et al., Am J Clin Nutr 2021.

Glycemic Index & Load
35
GI Score
🟢 Low GI
3
GL / Serving
Low Load

This recipe has a low glycemic impact — blood glucose rises slowly and steadily after eating, helping maintain energy and reduce insulin spikes.

GI is a weighted average across carb-contributing ingredients. GL = GI × carbs per serving ÷ 100. Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

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 (RE) 1961 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
Niacin equivalents (NE) 0.615 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
Chromium 0.125 µg
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) 0.079 g
Omega-3 (Alpha-linolenic acid) 0.012 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.