Creamy Zucchini Carrot and Kale Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

1 tablespoon extra virgin olive oil

2 tsp minced garlic

5 carrots, peeled and chopped into small cubes

4-5 medium zucchini, chopped into small pieces

3 cups kale, stems removed and chopped into small pieces

1/2 cup cherry tomatoes

1" knob fresh grated ginger

2 teaspoon ground turmeric

1 teaspoon ground ginger

1 teaspoon ground coriander

1/4 teaspoon ground sweet paprika

1/4 teaspoon garam masala

Collagen

4 cups bone broth

1/2 cup full-fat coconut milk

juice of 1 lime

Cilantro (divided into leaves and stems)

3/4 teaspoon salt

1/4 teaspoon pepper

手順

In a large soup pot, heat oil over medium heat. Add chopped carrots, zucchini, and 1/4 teaspoon of salt and cook them stirring regularly for about 5-7 minutes.

Add fresh ginger and all spices and 1/4 teaspoon salt and 1/4 teaspoon pepper. Stir for 1-2 minutes until all spices are aromatic.

Pour 4 cups broth, 1 cup coconut milk, and chopped kale. If you’re able, make a little bouquet with 7-8 cilantro stems, tie them with kitchen twine and add them to the soup. This will infuse it even more (you’ll remove the stems at the end). Simmer the soup for 20-25 minutes until all vegetables are very soft. If carrots are not soft enough, cook soup for another 5 minutes.

Turn off the heat and using a submersion blender, give the soup a few blitzes until some of it is creamy but still has visible vegetables. Add 2 rounded tablespoons of cilantro into the soup along with the lime juice. Sir and serve right away.

The soup can be refrigerated for 4-5 days.

メモ

1 cup serving

Low fodmap

栄養

• サービングサイズ: 1
• カロリー: 120
• 脂肪総量: 4
• 飽和脂肪: 4 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 500
• 炭水化物総量: 15
• 食物繊維: 3
• 糖質総量: 8 g
• タンパク質: 8g