Carrot soup with onion, garlic and baby spinach
Carrot soup with onion, garlic and baby spinach is a nutritious and delicious smooth and creamy dish. It is not only satisfying and comforting, but it is also packed with vitamins and minerals from the vegetables, making it a healthy choice. This soup is a perfect blend of sweet and savoury flavours, with the sweetness of the carrots complementing the freshness of the baby spinach. It is a comforting and healthy option for a light meal or as a starter before a larger meal
Goes well with
Fresh bread Roasted chickpeas
Ingredients (i)
1 tablespoon olive oil
2 onions - peel and finely chop
4 cloves garlic - peel and finely grate
1000 g carrots - peel and cut into small chunks
1000 ml water
2 chicken stock cubes
100 g baby spinach - rinse before use
salt - to your taste
black pepper - freshly ground from a pepper mill, to your taste
Instructions
- Prepare all ingredients according to the list above and read through the recipe before starting
- Heat a Dutch oven and add (i)1 tablespoon olive oil
- Add (i) and cook gently until it has softened4 cloves garlic, 2 onions
- Add (i) and cook gently for 25 minutes (timer) with the lit on or until the carrots are very tender, stirring now and then1000 g carrots, 1000 ml water, 2 chicken stock cubes
- Seasoning with (i)black pepper
- Remove from the heat and let it cool a bit
- Add it to a blender and let it run for several minutes until you obtain a smooth texture
- Return it to the Dutch oven
- Adjust the seasoning with (i)salt, black pepper
- Add (i) and let it simmer until the spinach has collapsed, tossing constantly, about 1 minutes100 g baby spinach
- Serve
Notes
You can replace the chicken stock cubes with vegetable stock if you prefer
Add other spices to spice it up to your liking
Nutrition Facts
Carrot soup with onion, garlic and baby spinach
Serving Size
1 serving
Amount per Serving
Calories
171
% Daily Value*
Fat
5
g
8
%
Saturated Fat
1
g
6
%
Polyunsaturated Fat
1
g
Monounsaturated Fat
3
g
Cholesterol
0.3
mg
0
%
Potassium
1038
mg
30
%
Carbohydrates
31
g
10
%
Fiber
9
g
38
%
Sugar
15
g
17
%
Protein
4
g
8
%
Sodium
685
mg
30
%
Vitamin A
44111
IU
882
%
Vitamin B1
0.2
mg
13
%
Vitamin B2
0.2
mg
12
%
Vitamin B3
3
mg
15
%
Vitamin B5
1
mg
10
%
Vitamin B6
0.5
mg
25
%
Vitamin B12
0.01
µg
0
%
Vitamin C
27
mg
33
%
Vitamin E
3
mg
20
%
Vitamin K
156
µg
149
%
Calcium
137
mg
14
%
Copper
0.2
mg
10
%
Folate
107
µg
27
%
Iron
2
mg
11
%
Manganese
1
mg
50
%
Magnesium
60
mg
15
%
Phosphorus
124
mg
12
%
Selenium
2
µg
3
%
Zinc
1
mg
7
%
Choline
33
mg
Net Carbohydrates
23
g
* Percent Daily Values are based on a 2000 calorie diet.
The information shown is an estimation only and not a substitute for professional advice.