Recipes · French · Soups and Broths
Carrot Soup (Potage Crécy)
One serving has 209 kcal and 3 g protein, and at least a fifth of a woman's daily need of vitamin A (213%), vitamin K (39%), pyridoxine (25%), manganese (23%) and vitamin C (20%). Ready in 36 minutes.
- Preparation: 10 min
- Cooking: 26 min
- Makes: 1 serving (459 g)
- Difficulty: Easy
- Diets: Vegetarian, Gluten-free
- Contains: celery, dairy
Ingredients
- 160 g Carrots, raw
- 30 g Onions, raw
- 25 g Leeks, raw
- 8 g Butter, unsalted
- 150 g Vegetable broth
- 70 g Water
- 15 g Cream, heavy
- 0.4 g Salt
- 0.2 g Black pepper
Method
- Peel and roughly chop the carrot, onion and leek.
- Melt the butter in a pot and cook the onion and leek over medium heat for 6 minutes until soft but not browned.
- Add the carrot, vegetable broth and water, bring to a simmer, cover, and cook for 20 minutes until the carrot is very tender.
- Blend the soup until completely smooth, then return it to the pot and season with the salt and pepper, thinning with a little extra water if it is thicker than you like.
- Warm through gently and ladle into a bowl, swirling in the cream to finish.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 209 kcal | 10% |
| Carbohydrates | 23.6 g | |
| Water | 416 mL | |
| Fiber | 5.5 g | 19% |
| Protein | 3.1 g | 6% |
| Tryptophan | 0.04 g | |
| Threonine | 0.35 g | |
| Isoleucine | 0.17 g | |
| Leucine | 0.24 g | |
| Lysine | 0.22 g | |
| Methionine | 0.05 g | |
| Cystine | 0.14 g | |
| Phenylalanine | 0.14 g | |
| Tyrosine | 0.11 g | |
| Valine | 0.16 g | |
| Histidine | 0.09 g | |
| Fat | 12.5 g | |
| Monounsaturated | 3.3 g | |
| Polyunsaturated | 0.69 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.53 g | |
| Saturated | 7.6 g | |
| Trans-Fats | 0.19 g | |
| Cholesterol | 34.1 mg | |
| Calcium | 93.8 mg | 9% |
| Copper | 0.14 mg | 16% |
| Iron | 1.2 mg | 7% |
| Magnesium | 33 mg | 11% |
| Manganese | 0.42 mg | 23% |
| Phosphorus | 88.9 mg | 13% |
| Potassium | 648 mg | 14% |
| Selenium | 1.1 µg | 2% |
| Sodium | 723 mg | |
| Zinc | 0.56 mg | 7% |
| Thiamin (vitamin B1) | 0.17 mg | 15% |
| Riboflavin (vitamin B2) | 0.17 mg | 15% |
| Niacin (vitamin B3) | 1.9 mg | 13% |
| Pantothenic acid (vitamin B5) | 0.68 mg | 14% |
| Pyridoxine (vitamin B6) | 0.33 mg | 25% |
| Folate (vitamin B9) | 53 µg | 13% |
| Cobalamin (vitamin B12) | 0.04 µg | 2% |
| Choline | 22.8 mg | 5% |
| Vitamin A | 1,491 µg | 213% |
| Vitamin C | 15.3 mg | 20% |
| Vitamin D (D2 + D3) | 9.4 IU | 2% |
| Vitamin E | 1.6 mg | 11% |
| Vitamin K | 35.4 µg | 39% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.2 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.