⏱ 25 min totalVegan Almond Soup
Per 1 serving · 122 g · 7 ingredients
of a 2,000 cal day
- Protein5.9g9% of calories
- Carbs11g17% of calories
- Fat21g73% of calories
- ✓ Cholesterol free
At a glance
One serving of Vegan Almond Soup (122 g) has 247 calories, with 5.9 g of protein, 11 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (73% of calories). It is high in Vitamin E (50% DV), riboflavin (b2) (23% DV) and copper (30% DV).
High in
20%+ of the daily value
- Vitamin E50%
- Riboflavin (B2)23%
- Copper30%
- Manganese27%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Iron15%
- Magnesium16%
- Phosphorus18%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅔ tbsp Olive oil
⅓ clove Garlic- 🥄³⁄₁₆ tsp Salt
³⁄₁₆ cup, whole Almonds- 🥄⁵⁄₁₆ cup Water
⅓ slice, thin Rye bread
2 grapes European grapes
Directions
- 1
In a saucepan, gently heat the olive oil with the smashed garlic cloves and salt, stirring until fragrant.
- 2
Add the almonds, stir into the oil, and add the water. Bring to a boil, then reduce the heat and simmer for 5 minutes.
- 3
Toast the slice of rye bread and set aside to cool.
- 4
After simmering the almonds for 5 minutes, blend the soup in a powerful blender until smooth, in batches if needed. Return the soup to the saucepan and add water to achieve the desired consistency.
- 5
Cut the toasted rye bread into rough squares and process into crumbs in a food processor.
- 6
Serve the soup sprinkled with rye crumbs, chopped grapes, and a drizzle of olive oil.
Vitamins & minerals
Amounts for 1 serving (122 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0.3 μg | 0% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 7 mg | 50% |
| Vitamin K | 7 μg | 6% |
| Thiamine | 0.1 mg | 8% |
| Riboflavin (B2) | 0.3 mg | 23% |
| Niacin | 1 mg | 8% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (B9) | 20 μg | 5% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 0.1 mg | 3% |
| Choline | 14 mg | 3% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 73 mg | 7% |
| Iron | 1 mg | 15% |
| Potassium | 211 mg | 4% |
| Magnesium | 69 mg | 16% |
| Phosphorus | 129 mg | 18% |
| Zinc | 1 mg | 8% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 27% |
| Selenium | 4 μg | 7% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 4 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 5 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.4 g | — |
| Histidine | 0.1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.2 g | — |
| Lactose | 0 g | — |
| Leucine | 0.4 g | — |
| Lycopene | 0 μg | — |
| Lysine | 0.2 g | — |
| Maltose | 0 g | — |
| Methionine | 0 g | — |
| Monounsaturated fats | 14 g | — |
| Phenylalanine | 0.3 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 0.3 g | — |
| Retinol | 0 μg | — |
| Serine | 0.3 g | — |
| Starch | 0.2 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.2 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.1 g | — |
| Valine | 0.2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 247 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Vegan Almond Soup?
One serving of Vegan Almond Soup (1 serving) has 247 calories, which works out to 203 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Vegan Almond Soup high in protein?
Not especially. It has 5.9 g of protein per serving, and protein supplies 9% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Vegan Almond Soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 17% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Vegan Almond Soup?
439 mg per serving.
How much sugar is in Vegan Almond Soup?
2.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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