Carrot Soup and Mackerel Toasts by @louloukitchen_

1h5

4 servings

🥕

1.2 kg

Carrots

🥔

150 g

Potato

🍊

1

Orange

🧅

300 g

Onions

🥣

30 ml

Miso paste

💧

1.5 l

Water

🧂

5 g

Salt

🌶️

5 g

Paprika

🫙

5 g

Turmeric

🍅

200 g

Cherry tomatoes

🐟

120 g

Canned mackerel

🧀

60 g

Cream cheese

🌿

15 g

Chives

🫙

Zaatar

🥖

4 slices

Whole wheat bread

🧂

2 g

Smoked salt

  1. Peel
    • carrot
    • potato
    • onion

    Peel and chop the carrots, potato, and onions into roughly equal pieces.

  2. Juice
    • orange

    Juice half of the orange; reserve the remaining juice for finishing the soup.

  3. Cook
    • carrot
    • potato
    • onion

    Cook the chopped carrots, potato, and onions in the large pot over medium-high heat until lightly browned.

  4. Dissolve
    • miso paste
    • water
    • Carrots

    Dissolve the miso paste in 1.5 l water, then pour it into the pot until the vegetables are covered.

  5. Add
    • paprika
    • Orange

    Add the paprika, turmeric, salt, and orange juice; stir the soup well.

  6. Simmer
    • carrot
    • potato
    • onion

    Simmer the soup for at least 45 minutes, until all vegetables are very tender.

  7. Mash
    • canned mackerel
    • cream cheese
    • chives

    Mash the canned mackerel with the cream cheese and most of the chopped chives until spreadable.

  8. Sear
    • cherry tomato
    • za'atar

    Sear the cherry tomatoes in a hot frying pan with the za'atar until softened and lightly blistered.

  9. Blend
    • carrot
    • potato
    • onion

    Blend the cooked vegetables and broth until completely smooth and velvety.

  10. Spread
    • whole grain bread
    • canned mackerel
    • cream cheese

    Spread the mackerel mixture over the whole grain bread and top with the seared cherry tomatoes.

  11. Serve
    • chives
    • smoked salt
    • whole grain bread

    Serve the soup with the toasts; garnish the soup with remaining chives and smoked salt.

Carrot Soup and Mackerel Toasts by @louloukitchen_

1h5

4 servings

🥕

1.2 kg

Carrots

🥔

150 g

Potato

🍊

1

Orange

🧅

300 g

Onions

🥣

30 ml

Miso paste

💧

1.5 l

Water

🧂

5 g

Salt

🌶️

5 g

Paprika

🫙

5 g

Turmeric

🍅

200 g

Cherry tomatoes

🐟

120 g

Canned mackerel

🧀

60 g

Cream cheese

🌿

15 g

Chives

🫙

Zaatar

🥖

4 slices

Whole wheat bread

🧂

2 g

Smoked salt

Preparation Steps

  1. Step 1/11

    Peel and chop the carrots, potato, and onions into roughly equal pieces.

    🥕carrot
    🥔potato
    🧅onion
    🔪vegetable peeler
    🔪chef's knife
    🪵cutting board
  2. Step 2/11

    Juice half of the orange; reserve the remaining juice for finishing the soup.

    🍊orange
    🍋citrus juicer
  3. Step 3/11

    Cook the chopped carrots, potato, and onions in the large pot over medium-high heat until lightly browned.

    🥕carrot
    🥔potato
    🧅onion
    🍲large pot
    🥄wooden spoon
  4. Step 4/11

    Dissolve the miso paste in 1.5 l water, then pour it into the pot until the vegetables are covered.

    🥣miso paste
    💧water
    🥣mixing bowl
    🥄wooden spoon
    🍲large pot
  5. Step 5/11

    Add the paprika, turmeric, salt, and orange juice; stir the soup well.

    🌶️paprika
    🫙turmeric
    🧂salt
    🍊orange
    🍲large pot
    🥄wooden spoon
  6. Step 6/11

    Simmer the soup for at least 45 minutes, until all vegetables are very tender.

    🥕carrot
    🥔potato
    🧅onion
    🍲large pot
  7. Step 7/11

    Mash the canned mackerel with the cream cheese and most of the chopped chives until spreadable.

    🐟canned mackerel
    🧀cream cheese
    🌿chives
    🥣mixing bowl
    🍴fork
  8. Step 8/11

    Sear the cherry tomatoes in a hot frying pan with the za'atar until softened and lightly blistered.

    🍅cherry tomato
    🫙za'atar
    🍳frying pan
    🥄spatula
  9. Step 9/11

    Blend the cooked vegetables and broth until completely smooth and velvety.

    🥕carrot
    🥔potato
    🧅onion
    🥣miso paste
    💧water
    🍲large pot
  10. Step 10/11

    Spread the mackerel mixture over the whole grain bread and top with the seared cherry tomatoes.

    🍞whole grain bread
    🐟canned mackerel
    🧀cream cheese
    🍅cherry tomato
    🥄spatula
  11. Step 11/11

    Serve the soup with the toasts; garnish the soup with remaining chives and smoked salt.

    🌿chives
    🧂smoked salt
    🍞whole grain bread

Composition

Ingredients

Types

Vegetables, Fruit, Condiments, Water, Spices, Fish, Dairy, Herbs

Ingredients

Carrots, Potato, Orange, Onions, Miso paste, Water, Salt, Paprika, Turmeric, Cherry tomatoes, Canned mackerel, Cream cheese, Chives, Zaatar, Whole wheat bread, Smoked salt

Notes

Carrots (5 or 6 large carrots), Potato (The voice-over mentions 2 potatoes), Orange (For juice, the voice-over uses half an orange), Miso paste (Or a stock cube), Water (The voice-over mentions 2 litres), Paprika (Shared quantity with turmeric), Turmeric (Shared quantity with paprika), Cherry tomatoes (A few), Cream cheese (A little), Chives (For the mackerel spread and garnish), Zaatar (A little), Smoked salt (For garnish)

Allergens

Soy, Gluten, Fish, Milk

Dietetics

Dietary regimen

Pescatarian, High-fiber, Mediterranean diet

Calories

430 kcal

Macro nutrients

Protein: 22g, Carbohydrates: 57g, Dietary fiber: 11g, Fat: 14g, Saturated fat: 4.5g, Omega-3 fatty acids: 1.1g, Sugars: 15g

Nutritional Information

Minerals

Potassium: 1050mg, Magnesium: 75mg, Calcium: 105mg, Iron: 2.2mg, Sodium: 980mg

Vitamins

Vitamin A: 1450µg RAE, Vitamin C: 32mg, Vitamin D: 3.5µg, Vitamin B12: 4.5µg, Vitamin K: 38µg

Preparation

Time Information

Preparation

20 minutes

Cooking

45 minutes

Overall

1 hour 5 minutes

Difficulty

Level

Medium (2/4)

Steps

11 steps

Equipments

Utensils

vegetable peeler, chef's knife, cutting board, large pot, frying pan, mixing bowl, wooden spoon, spatula, citrus juicer

Appliances

Stove, Blender

Type

Type

Type Of Dish

Occasions

Weeknight dinner, Lunch, Healthy meal

Origin

Source

Platform

instagram

Original Creator

@louloukitchen_

Origin

Cuisine

French, Mediterranean, Asian

Geographic

France, Europe

Various

Aspect

Texture

Velvety, Creamy, Tender, Juicy, Crisp

Flavors

Sweet, Savory, Umami, Smoky, Citrusy, Earthy, Herbal, Tangy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

room temperature : 2 hours (Keep covered and do not leave longer than 2 hours after cooking.), fridge : 3 days (Store soup and mackerel spread separately in airtight containers at 4°C or below.,Refrigerate assembled toasts only briefly to prevent sogginess.), freezer : 3 months (Freeze the soup only in an airtight container after cooling.,Do not freeze the cream-cheese mackerel spread or assembled toasts.)