Soups
5.0
Spiced Swede Soup with Coriander, Lime and Sesame Dressing
Brighten up a cold winter’s day with this bright and zingy, yet creamy and comforting soup. Swede is a mildly peppery root vegetable that carries spice well, so we've infused this soup with garam masala and topped it off with a cooling coriander-based dressing. Smooth, pureed soups - no matter how delicious - run the risk of tasting monotonous by the time you reach the end of your serving, so be generous with the dressing and sesame seeds and stir to allow it to melt into the soup as you eat it. This ensures each bite is packed with flavour.
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Prep time
10 minutes
Cook time
35 minutes
FREEZER FRIENDLY
Yes
SHELF LIFE
3 days
Why is this healthy?
Contains prebiotics
Contains nuts or seeds
Is a source of vitamin C
Has less than 10g of added sugar
Contains herbs or spices
Contains 6+ plant points
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Contains citrus
Contains brassicas
NUTRITION PER SERVING (Read more)
265kcal
Calories
6g
Protein
20g
Total Fat
17g
Carbs
5g
Fibre
10g
Sugars
193mg
Calcium
15%
3mg
Iron
16%
77mg
Magnesium
18%
187mg
Phosporus
15%
560mg
Potassium
12%
769mg
Sodium
33%
1mg
Zinc
13%
0mg
Copper
43%
0mg
Vitamin B1
34%
0mg
Vitamin B2
13%
3mg
Vitamin B3
16%
0mg
Vitamin B6
29%
73mcg
Vitamin B9
18%
130mcg
Vitamin A
14%
0mcg
Vitamin B12
0%
59mg
Vitamin C
66%
0mcg
Vitamin D
0%
2mg
Vitamin E
10%
31mcg
Vitamin K
26%
Calories: 265kcal; Protein: 6g; Total Fat: 20g; Carbs: 17g; Fibre: 5g; Sugars: 10g; Calcium: 193mg (15%); Iron: 3mg (16%); Magnesium: 77mg (18%); Phosporus: 187mg (15%); Potassium: 560mg (12%); Sodium: 769mg (33%); Zinc: 1mg (13%); Copper: 0mg (43%); Vitamin B1: 0mg (34%); Vitamin B2: 0mg (13%); Vitamin B3: 3mg (16%); Vitamin B6: 0mg (29%); Vitamin B9: 73mcg (18%); Vitamin A: 130mcg (14%); Vitamin B12: 0mcg (0%); Vitamin C: 59mg (66%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (10%); Vitamin K: 31mcg (26%)
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Notes
Alternatives:
onion - shallots
swede - parsnips
garam masala - curry powder
coriander - mint, parsley
walnuts - cashews, almonds, pine nuts
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