Vegan Almond Soup

Vegan Almond Soup
Fat 77% Carbs 14% Protein 9%
Percent Calories

1 serving of vegan almond soup contains 246 Calories. The macronutrient breakdown is 14% carbs, 77% fat, and 9% protein. This is a good source of vitamin e (48% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes
Cook Time
10 minutes

Ingredients

  • Olive oil

    Salad or cooking

    4 tbsp or 54g

  • Garlic

    Raw

    2 clove or 6g

  • Salt

    Table

    1 tsp or 6g

  • Almonds

    Nuts, blanched

    1 ¹⁄₁₆ cup whole kernels or 150g

  • Water

    Plain, clean water

    1 ¾ cup or 414g

  • Rye bread

    1 slice, thin or 25g

  • Grapes

    Red or green, raw (european type, such as thompson seedless)

    12 grapes or 59g

Directions

  1. In a saucepan, gently heat the olive oil along with the smashed garlic cloves and salt. Taking care not to colour the garlic, keep the bashed cloves moving in the pan until they start to release their aroma, at this point add in your whole blanched almonds and stir into oil and then add the water. Bring to the boil, then turn down the heat and simmer for 5 minutes.
  2. While the soup is simmering toast your slice of rye bread and then leave aside to cool. When your almonds have simmered for 5 minutes, pour your soup into a powerful blender and blend until smooth. It might be best to do this in a couple of batches. Once your soup is all blended, put it back into your saucepan and add water to thin to a good consistency.
  3. Cut your toasted rye bread into rough squares, then put them into a food processor and whizz into crumbs. Serve the soup with a sprinkle of the rye crumb, a handful of chopped grapes and a drizzle of good olive oil. Enjoy!

Nutrition Facts

For 1 serving of vegan almond soup (119g)

Nutrient Value %DV
Calories 246
Fats 22g 29%
Saturated fats 2g 11%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 418mg 18%
Carbs 9g 3%
Net carbs 6g
Fiber 3g 10%
Sugar 3g
Protein 6g
Calcium 65mg 7%
Iron 1mg 13%
Potassium 195mg 4%
Vitamin D 0μg 0%
Vitamins and Minerals
Alpha carotene 0.1μg
Beta carotene 5μg
Caffeine 0mg
Choline 14mg 3%
Copper 0.3mg 32%
Fluoride 3μg
Folate (B9) 17μg 4%
Lycopene 0μg
Magnesium 70mg 17%
Manganese 1mg 23%
Niacin 1mg 7%
Pantothenic acid 0.1mg 2%
Phosphorus 129mg 18%
Retinol 0μg
Riboflavin (B2) 0.2mg 16%
Selenium 2μg 4%
Theobromine 0mg
Thiamine 0.1mg 7%
Vitamin A IU 9IU
Vitamin A 0.3μg 0%
Vitamin B12 0μg 0%
Vitamin B6 0mg 4%
Vitamin C 1mg 1%
Vitamin D IU 0IU
Vitamin D2 0μg
Vitamin D3 0μg
Vitamin E 7mg 48%
Vitamin K 7μg 6%
Zinc 1mg 7%
Sugars
Sugar 3g
Sucrose 1g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 0.2g
Fats
Saturated fats 2g 11%
Monounsaturated fats 15g
Polyunsaturated fats 4g
Trans fats 0g
Fatty Acids
Total omega 3 0g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 0.3g
Arginine 1g
Aspartic acid 1g
Cystine 0.1g
Glutamic acid 1g
Glycine 0.4g
Histidine 0.2g
Hydroxyproline 0g
Isoleucine 0.2g
Leucine 0.4g
Lysine 0.2g
Methionine 0g
Phenylalanine 0.3g
Proline 0.3g
Serine 0.3g
Threonine 0.2g
Tryptophan 0g
Tyrosine 0.1g
Valine 0.2g

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