Soup - curried crab, carrot and swede
Preparation time:
Recipe highlights Serves: 6
- Good source of calcium, folate
- Suitable to microwave
- Suitable to freeze
- Store in freezer (under -18°C)
- Egg free
- Nut free
- Easy to swallow
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Ingredients
- 1 medium swede, peeled and chopped
2 leeks, sliced and washed
1 brown onion, peeled and chopped
2 medium carrots, peeled and chopped
2 large potatoes, peeled and chopped
3 cups vegetable or chicken stock
1 cup evaporated milk, reduced fat
pepper to taste
1/4 cup basil, chopped
2 spring onions, finely chopped
150 g cooked crab meat, (fresh or tinned)
2 teaspoons curry powder
2 teaspoons turmeric
1 small chilli, seeded and finely chopped
1 tablespoon vegetable oil, poly or mono unsaturated
Cooking method
-
1. Heat oil in a large saucepan and cook spices over a medium heat for one minute, stirring well.
2. Add swede, leek, onion, potato and carrots and continue cooking for three to four minutes, stirring constantly.
3. Add stock to vegetables and bring to the boil.
4. Reduce heat and simmer, uncovered until the vegetables are soft.
5. Remove from heat and puree the mixture, in batches, in a blender or food processor until smooth.
6. Return the pureed soup to the pan, add the evaporated milk, pepper, chilli and basil and heat through.
Notes: Spoon the soup into warm serving dishes, top with crab and sprinkle with spring onions. Serve immediately with crusty bread rolls.
Nutritional facts
 | Average quantity per Serving | Average quantity per 100g |
| Weight (g) | 358.25g | 100.00g |
| Energy (kJ) | 578.31kJ | 161.43kJ |
| Protein (g) | 12.82g | 3.58g |
| Total fat (g) | 1.40g | 0.39g |
| - Saturated fat (g) | 0.65g | 0.18g |
| - Polyunsaturated fat (g) | 0.07g | 0.02g |
| - Monounsaturated fat (g) | 0.29g | 0.08g |
| Cholesterol (mg) | 25.01mg | 6.98mg |
| Carbohydrate-available (g) | 16.61g | 4.64g |
| CarbohydrateSE (g) | 16.07g | 4.49g |
| - Sugars (g) | 10.81g | 3.02g |
| Water (g) | 198.43g | 55.39g |
| Dietary fibre (g) | 4.00g | 1.12g |
| Thiamin (mg) | 0.13mg | 0.04mg |
| Riboflavin (mg) | 0.29mg | 0.08mg |
| Niacin (mg) | 1.46mg | 0.41mg |
| Niacin equivalents (mg) | 3.79mg | 1.06mg |
| Vitamin C (mg) | 31.80mg | 8.88mg |
| Total folate (ug) | 69.30ug | 19.34ug |
| Total vitamin A equivalents (ug) | 379.38ug | 105.90ug |
| Retinol (ug) | 8.47ug | 2.36ug |
| Beta carotene equivalents (ug) | 2221.06ug | 619.98ug |
| Sodium (mg) | 726.59mg | 202.82mg |
| Potassium (mg) | 649.52mg | 181.30mg |
| Magnesium (mg) | 37.43mg | 10.45mg |
| Calcium (mg) | 192.09mg | 53.62mg |
| Phosphorus (mg) | 224.20mg | 62.58mg |
| Iron (mg) | 1.14mg | 0.32mg |
| Zinc (mg) | 3.10mg | 0.86mg |
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This recipe was orginally published as:
Curried crab, carrot and swede soup
Recipe publication date on: 11/07/2002
Last reviewed on: 04/07/2013
