Roasted Celeriac Velvet Soup, Kale Chips and Pumpkin Seeds
60 min 1 serving 300 kcal · 11 g proteinLevel: Expert
The nutritionist's note
300 kcal for 11 g of protein and 7.5 g of fibre: roasting the celeriac develops deep flavours without cream or butter. Soy milk supplies the protein and pumpkin seeds 3 mg of iron. Plan a B12 source during the day.
Ingredients
1 serving
- celeriac250 g
- onion50 g
- vegetable stock300 ml
- unsweetened soy milk100 ml
- sesame oil8 g
- kale30 g
- pumpkin seeds10 g
Method
- 1
Preheat the oven to 200 °C. Peel the celeriac (250 g), cut it into large cubes and roast for 35 minutes with 3 g of sesame oil, until the edges caramelise.
- 2
Sweat the sliced onion (50 g) for 8 minutes over low heat in a saucepan with 2 g of oil.
- 3
Add the roasted celeriac and the vegetable stock (300 ml), then cook covered for 12 minutes.
- 4
Strip the kale leaves (30 g), massage them with 1 g of oil and bake for 8 minutes at 150 °C to make crisp chips.
- 5
Toast the pumpkin seeds (10 g) for 3 minutes in a dry pan until they pop.
- 6
Blend the soup with the soy milk (100 ml) and remaining oil (2 g) at length for a silky texture.
- 7
Pass through a fine sieve if needed, plate, and top with the kale chips and seeds.
Nutrition facts
per serving
| Energy | 300 kcal |
|---|---|
| Protein | 11 g |
| Carbohydrates | 29 g |
| Fat | 15 g |
| Fibre | 7.5 g |
| Iron | 3 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- sesame
- celery
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