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Green Soup with Coconut Water

Green Soup with Coconut Water has a touch of exotic. It works wonderfully as a basic recipe. The raw fruits and vegetables give the soup a fresh taste.

raw-vegan

15min   light  


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Ingredients (for servings, )

For the green soup
16 ozCucumbers
1 Avocado
(7.1 oz)
½ bunchParsley, fresh
(0.53 oz)
2 stalksCelery
(2.1 oz)
250 mlCoconut water
(8.9 oz)
1 ½ tbspLemon juice
(0.38 oz)
½ tspSea salt
(0.09 oz)
Optional
ozFresh spinach

Equipment

  • blender
    or hand-held blender / immersion blender
  • citrus juicer (lemon squeezer)

Type of preparation

  • chop or grind
  • food preparation without heating
  • squeeze
  • purée

Preparation

  1. For the green soup
    Cut the cucumber (with peel) into pieces. Cut the avocado in half, remove the pit, and scoop out the pulp. Chop the parsley and cut the celery stalks into quarters.

  2. The author uses small Hass avocados as these have an especially rich and nutty flavor. However, you can also use other varieties.

  3. Purée all of the ingredients in a blender until the mixture is creamy and smooth.
    If you like, you can also add a handful of spinach (ca. 3 grams) before blending.

  4. If necessary, add a little water to achieve the desired consistency. Garnish the “Green Soup with Coconut Water” as desired and then serve.

  5. Garnishes: diced tomatoes, zucchini, cucumbers, mangos, avocados, fresh herbs, or any of your other favorite fruits or vegetables. To add a finishing touch, drizzle a few teaspoons of Cashew Cream on the soup.


Nutritional Information per Person 2000 kCal
Energy 114 kcal 5.7%
Fat/Lipids 7.7 g 11.0%
Saturated Fats 1.2 g 6.2%
Carbohydrates (inc.dietary fiber) 10 g 3.8%
Sugars 4.2 g 4.6%
Fiber 5 g 20.1%
Protein (albumin) 2.4 g 4.9%
Cooking Salt (Na:326.7 mg)830 mg 34.6%
A serving is 249g. Recommended daily allowance according to the GDA.
Fat/Lipids
Carbohydrates
Protein (albumin)
Cooking Salt

Essential Nutrients with %-share Daily Requirement at 2000 kCal
VitVitamin K 99 µg 131.0%
Sodium, Na 327 mg 41.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 64 µg 32.0%
ElemPotassium, K 636 mg 32.0%
VitVitamin C (ascorbic acid) 16 mg 21.0%
VitPantothenic acid (vitamin B5) 1.1 mg 18.0%
MinCopper, Cu 0.18 mg 18.0%
VitVitamin B6 (pyridoxine) 0.21 mg 15.0%
MinManganese, Mn 0.28 mg 14.0%
ElemMagnesium, Mg 52 mg 14.0%

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.


Essential fatty acids, (SC-PUFA) 2000 kCal
α-linolenic acid; ALA; 18:3 omega-3 0.06 g 3.0%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.03 g 11.0%
Threonine (Thr, T) 0.08 g 9.0%
Isoleucine (Ile, I) 0.09 g 7.0%
Lysine (Lys, K) 0.13 g 7.0%
Phenylalanine (Phe, F) 0.1 g 7.0%
Valine (Val, V) 0.12 g 7.0%
Leucine (Leu, L) 0.15 g 6.0%
Methionine (Met, M) 0.04 g 4.0%

Vitamins 2000 kCal
Vitamin K 99 µg 131.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 64 µg 32.0%
Vitamin C (ascorbic acid) 16 mg 21.0%
Pantothenic acid (vitamin B5) 1.1 mg 18.0%
Vitamin B6 (pyridoxine) 0.21 mg 15.0%
Riboflavin (vitamin B2) 0.15 mg 11.0%
Vitamin E, as a-TEs 1.2 mg 10.0%
Thiamine (vitamin B1) 0.09 mg 8.0%
Niacin (née vitamin B3) 1.1 mg 7.0%
Vitamin A, as RAE 32 µg 4.0%

Essential macroelements (macronutrients) 2000 kCal
Sodium, Na 327 mg 41.0%
Potassium, K 636 mg 32.0%
Magnesium, Mg 52 mg 14.0%
Phosphorus, P 72 mg 10.0%
Calcium, Ca 53 mg 7.0%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.18 mg 18.0%
Manganese, Mn 0.28 mg 14.0%
Iron, Fe 1.1 mg 8.0%
Zinc, Zn 0.68 mg 7.0%
Selenium, Se 1.2 µg 2.0%
Fluorine, F 5.6 µg < 0.1%

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Choosing Raw - 125 köstliche, einfache und vegane Rezepte mit vielen Rohkost-Optionen (Delicious and simple vegan recipes with raw food options) by Gena Hamshaw
Choosing Raw
Narayana Verlag GmbH /Unimedica Verlag , Gena Hamshaw
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Notes about recipe

This is a basic recipe that you can add other types of fruits and vegetables as well as spices to as desired.

Hass avocados: These are the queen of avocados. They are round and have a thick, bumpy skin that turns a purplish black color as the fruit ripens. Hass avocados are smaller than Fuerte avocados, which are actually the most common type of avocado. Hass avocados have a rich, nutty taste. You can tell whether or not they are ripe from their color and firmness. They are pear-shaped and are dark green when ripe. Unripe avocados are usually light green, and if they have a very dark color, it usually means that they are overripe. If you place an avocado in your hand and it yields to gentle pressure, this is a sign that it is ripe.

Tips

Remove strings: We recommend that you remove the strings from the celery stalks as this makes for a smoother soup. To do this, it works best to use a knife or peeler. Position it at the base of the stalk, where the strings begin and then carefully peel off the strings along the length of the celery rib.

Alternate preparation

Alternatives for cucumber and parsley: You can use zucchini instead of cucumber. And cilantro or dill taste very good in place of the parsley

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