Raw vegan celery-apple cream soup with caraway and nutmeg
raw-vegan
Ingredients (for servings, )
| 1 | Celeriac, raw (organic?) (31 oz) |
| 3 | Apples, raw, with peel (16 oz) |
| 2 cloves | Garlic (organic?) (0.21 oz) |
| 1 | Dates, Medjool variety, pitted, raw? (organic?) (0.84 oz) |
| 600 ml | Drinking water, raw (organic?) (21 oz) |
| 1 tsp | Lemon juice (raw?, organic?) (0.09 oz) |
| ½ tsp, ground | Caraway seeds (real caraway, raw, organic?) (0.05 oz) |
| 1 dash | Nutmeg, ground or grated (raw, organic?) (0.00 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
Equipment
- blender
- vegetable peeler
Type of preparation
- chop or grind
- food preparation without heating
- purée
- remove the skin
- peel
Preparation
Preparation
Peel and dice the celeriac. Wash, quarter and core the apples. Peel the garlic and remove the stones from the dates.You can use any kind of dried dates.
preparation
Puree the celery, apples, dates and garlic together with water, lemon juice and spices in a blender and serve the soup fresh.The author says to use a lot of pepper. Decide for yourself.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 172 kcal | 8.6% |
| Fat/Lipids | 0.94 g | 1.3% |
| Saturated Fats | 0.22 g | 1.1% |
| Carbohydrates (inc.dietary fiber) | 41 g | 15.2% |
| Sugars | 19 g | 21.4% |
| Fiber | 7.3 g | 29.2% |
| Protein/Albumin | 3.9 g | 7.8% |
| Cooking Salt (Na:265.5 mg) | 674 mg | 28.1% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin K | 93 µg | 124.0% |
| Elem | Potassium, K | 835 mg | 42.0% |
| Elem | Phosphorus, P | 273 mg | 39.0% |
| Sodium, Na | 266 mg | 33.0% | |
| Vit | Vitamin B6 (pyridoxine) | 0.44 mg | 32.0% |
| Vit | Vitamin C (ascorbic acid) | 24 mg | 29.0% |
| Min | Manganese, Mn | 0.47 mg | 24.0% |
| Min | Copper, Cu | 0.23 mg | 23.0% |
| Elem | Magnesium, Mg | 56 mg | 15.0% |
| Vit | Pantothenic acid (vitamin B5) | 0.90 mg | 15.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Linoleic acid; LA; 18:2 omega-6 | 0.39 g | 4.0% |
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.01 g | 1.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.00 g | 2.0% |
| Threonine (Thr, T) | 0.02 g | 2.0% |
| Valine (Val, V) | 0.03 g | 2.0% |
| Isoleucine (Ile, I) | 0.02 g | 1.0% |
| Leucine (Leu, L) | 0.03 g | 1.0% |
| Lysine (Lys, K) | 0.02 g | 1.0% |
| Methionine (Met, M) | 0.00 g | 1.0% |
| Phenylalanine (Phe, F) | 0.02 g | 1.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin K | 93 µg | 124.0% |
| Vitamin B6 (pyridoxine) | 0.44 mg | 32.0% |
| Vitamin C (ascorbic acid) | 24 mg | 29.0% |
| Pantothenic acid (vitamin B5) | 0.90 mg | 15.0% |
| Thiamine (vitamin B1) | 0.14 mg | 12.0% |
| Riboflavin (vitamin B2) | 0.17 mg | 12.0% |
| Niacin (née vitamin B3) | 1.8 mg | 11.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 22 µg | 11.0% |
| Biotin (ex vitamin B7, H) | 5.6 µg | 11.0% |
| Vitamin E, as a-TEs | 1.0 mg | 8.0% |
| Vitamin A, as RAE | 3.9 µg | < 0.1% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 835 mg | 42.0% |
| Phosphorus, P | 273 mg | 39.0% |
| Sodium, Na | 266 mg | 33.0% |
| Magnesium, Mg | 56 mg | 15.0% |
| Calcium, Ca | 116 mg | 14.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 0.47 mg | 24.0% |
| Copper, Cu | 0.23 mg | 23.0% |
| Iron, Fe | 1.8 mg | 13.0% |
| Zinc, Zn | 0.85 mg | 9.0% |
| Fluorine, F | 111 µg | 3.0% |
| Selenium, Se | 1.8 µg | 3.0% |
| Iod, I (Jod, J) | 0.94 µg | 1.0% |
The raw vegan celery-apple cream soup with caraway and nutmeg is light, healthy and quick to prepare.
Nutrient profile: Thanks to the celeriac, one portion of this recipe covers more than the average daily requirement of vitamin K according to GDA guidelines. With 171 kcal per portion, the soup is extremely low in calories.
Celery: Celeriac is a cultivated form of marsh celery. Like the two other varieties of real celery, celery and cut celery, celeriac is used in the kitchen as a vegetable. Celeriac has a spicy taste that stimulates the appetite and digestion, which it owes to its essential oils. The sweetness of the apple helps to reduce the strong taste of the celeriac in this dish. In naturopathy, it is used to support rheumatism, stomach and intestinal disorders, and kidney and bladder problems.
Caraway: Caraway is rich in essential oils. Due to its ability to stimulate the activity of the digestive glands and to act against flatulence, it is a classic spice in difficult-to-digest foods, such as cabbage dishes.
Celery: Peeled bulbs discolor quickly. Drizzle the raw bulb with lemon juice and add vinegar or lemon juice to the cooking water to prevent this.
You can sprinkle the celery and apple cream soup with walnuts. This not only tastes good, but also gives the dish valuable omega-3 fatty acids. Read about this: Vegans often eat unhealthily. Avoidable nutritional mistakes .
