Creamy Low-FODMAP Zucchini Carrot and Kale Soup (Vegan, Pale

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 40 minutes

食材

1 tablespoon garlic infused extra virgin olive oil

5 organic 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" 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

3-4 cups low sodium vegetable 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

步驟

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.

營養

• 每份大小: 1
• 卡路里: 155
• 總脂肪: 7 g
• 飽和脂肪: 4 g
• 不飽和脂肪: 3 g
• 反式脂肪: 0 g
• 膽固醇: 0 mg
• 鈉: 637 mg
• 總碳水化合物: 21 g
• 膳食纖維: 5 g
• 總糖: 8 g
• 蛋白質: 5 g