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Carrot Coconut Soup
The ginger and curry powder add great flavor to this easy-to-prepare soup. It's also rich in vitamin A and tastes great!
Carrot Coconut Soup Prep and Cook Time: 30 minutes

Ingredients:
  • 1 large onion, chopped
  • 1 TBS + 3 cups chicken or vegetable broth
  • 2 TBS fresh ginger, sliced
  • 4 medium cloves garlic, pressed or finely chopped
  • 1 tsp curry powder
  • 2 cups sliced carrots, about 1/4-inch thick
  • 1 cup sweet potato, cut into about 1/2-inch cubes
  • 5 oz canned coconut milk
  • salt and white pepper to taste

Directions:

  1. Chop onion and let it sit for at least five minutes to bring out its hidden health benefits.
  2. Heat 1 TBS broth in a medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring often.
  3. Add garlic and ginger and continue to sauté for another minute.
  4. Add curry powder and mix well with onions.
  5. Add broth, carrots, and sweet potato and simmer on medium high heat until vegetables are tender, about 15 minutes.
  6. Add coconut milk.
  7. Blend in batches making sure blender is not more than half full. When it's hot, and the blender is too full, it can erupt and burn you. Add salt and pepper to taste.
  8. Return to soup pot and reheat.
Serves 4

Nutritional Profile

Carrot Coconut Soup
1.00 serving
(180.87 grams)
Calories: 156

NutrientDRI/DV

 vitamin A265%



 copper24%


 fiber17%




 biotin14%



Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Carrot Coconut Soup is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Carrot Coconut Soup
1.00 serving
180.87 grams
Calories: 156

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin A2384.45 mcg RAE26530.5excellent
vitamin K89.18 mcg9911.4excellent
manganese0.62 mg313.6very good
copper0.22 mg242.8good
vitamin C17.29 mg232.7good
fiber4.27 g172.0good
vitamin B60.28 mg161.9good
chromium5.67 mcg161.9good
molybdenum6.54 mcg151.7good
biotin4.33 mcg141.7good
phosphorus90.61 mg131.5good
potassium451.71 mg131.5good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Carrot Coconut Soup

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