EatSmarter exclusive recipe

Arugula Soup

with Parmesan
4.42857
Average: 4.4 (7 votes)
(7 votes)
Arugula Soup

Arugula Soup - Velvety and mild yet piquant: an exciting composition

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Health Score:
Health Score
9,5 / 10
Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 30 min.
Ready in
Calories:
140
calories
Calories

Healthy, because

Even smarter

Nutritional values

Here, plenty of mustard oils are added to the soup plate, which not only ensure the spicy, hot taste: they are particularly helpful for the body's defences; in addition, they act in a natural way against germs, fungi and viruses.

So much for "typically Italian": rocket salad is - under the German name Rauke - a long forgotten, but native herb. What we buy as rocket from the greengrocer is the cultivated form. It tastes somewhat milder than wild rocket.

1 serving contains
(Percentage of daily recommendation)
Calorie140 kcal(7 %)
Protein5 g(5 %)
Fat8 g(7 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.2 μg(1 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin1.8 mg(15 %)
Vitamin B₆0.2 mg(14 %)
Folate24 μg(8 %)
Pantothenic acid0.4 mg(7 %)
Biotin1.6 μg(4 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C13 mg(14 %)
Potassium293 mg(7 %)
Calcium189 mg(19 %)
Magnesium26 mg(9 %)
Iron1.8 mg(12 %)
Iodine7 μg(4 %)
Zinc1 mg(13 %)
Saturated fatty acids3.6 g
Uric acid47 mg
Cholesterol16 mg
Development of this recipe:

Ingredients

for
4
Ingredients
2
Potatoes (about 150 grams)
2
1
1 tablespoon
1 liter
100 milliliters
3 bunches
Arugula (about 80 grams)
50 milliliters
1 piece
Parmesan cheese (about 20 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Peeler, 1 Box grater, 1 Small knife, 1 Tablespoon, 1 large Pot, 1 Wooden spoon, 1 Measuring cups, 1 Salad spinner, 1 Large knife, 1 Immersion blender

Preparation steps

1.
Arugula Soup preparation step 1

Peel potatoes and grate coarsely on a box grater. Peel shallots and garlic and chop finely.

2.
Arugula Soup preparation step 2

Heat the oil in a large pot over medium heat. Cook shallots and garlic until softened. Add potatoes and cook briefly.

3.
Arugula Soup preparation step 3

Add the broth and cream, bring to a boil and cook over medium heat for 10 minutes.

4.
Arugula Soup preparation step 4

Rinse arugula and spin dry. Reserve some leaves for garnish.  Finely chop the rest, add to the soup and return to a boil.

5.
Arugula Soup preparation step 5

Add buttermilk to the soup and puree with an immersion blender. Season with salt and pepper. Finely grate the Parmesan and sprinkle on the soup along with the reserved arugula leaves. Serve immediately.