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)

NutrientValue%DV
Calories246
Fats22g 29%
Saturated fats2g 11%
Trans fats0g
Cholesterol0mg 0%
Sodium418mg 18%
Carbs9g 3%
Net carbs6g
Fiber3g 10%
Sugar3g
Protein6g
Calcium65mg 7%
Iron1mg 13%
Potassium195mg 4%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene0.1μg
Beta carotene5μg
Caffeine0mg
Choline14mg 3%
Copper0.3mg 32%
Fluoride3μg
Folate (B9)17μg 4%
Lycopene0μg
Magnesium70mg 17%
Manganese1mg 23%
Niacin1mg 7%
Pantothenic acid0.1mg 2%
Phosphorus129mg 18%
Retinol0μg
Riboflavin (B2)0.2mg 16%
Selenium2μg 4%
Theobromine0mg
Thiamine0.1mg 7%
Vitamin A IU9IU
Vitamin A0.3μg 0%
Vitamin B120μg 0%
Vitamin B60mg 4%
Vitamin C1mg 1%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E7mg 48%
Vitamin K7μg 6%
Zinc1mg 7%
Sugars
Sugar3g
Sucrose1g
Glucose1g
Fructose1g
Lactose0g
Maltose0g
Galactose0g
Starch0.2g
Fats
Saturated fats2g 11%
Monounsaturated fats15g
Polyunsaturated fats4g
Trans fats0g
Fatty Acids
Total omega 30g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine0.3g
Arginine1g
Aspartic acid1g
Cystine0.1g
Glutamic acid1g
Glycine0.4g
Histidine0.2g
Hydroxyproline0g
Isoleucine0.2g
Leucine0.4g
Lysine0.2g
Methionine0g
Phenylalanine0.3g
Proline0.3g
Serine0.3g
Threonine0.2g
Tryptophan0g
Tyrosine0.1g
Valine0.2g

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