Vegan Almond Soup
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
- Rye bread
1 slice, thin or 25g
Directions
- 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.
- 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.
- 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 |