Asparagus and Nettle Soup
Nutritional values
(Percentage of daily recommendation)
| Calorie | 207 cal. | (10 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.9 g | (13 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 32.8 μg | (55 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 5.7 mg | (48 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 2.1 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 273 mg | (287 %) | ||
| Potassium | 720 mg | (18 %) | ||
| Calcium | 595 mg | (60 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 4.1 mg | (27 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 6.4 g | |||
| Uric acid | 73 mg | |||
| Cholesterol | 26 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 300 grams green Asparagus
- 300 grams Stinging nettle
- 150 grams starchy potatoes
- 1 shallot
- 1 garlic clove
- 2 Tbsps olive oil
- 800 milliliters Vegetable broth
- salt
- freshly ground peppers
- 120 grams Crème fraiche
- 1 splash lemon juice
Preparation steps
Peel the bottom third of the asparagus and cut off and discard the woody ends. Cut the asparagus into small pieces. Rinse the nettle leaves well, spin dry, and set some aside for garnish. Coarsely chop the remaining nettles. Peel, rinse and dice the potatoes. Peel the shallot and garlic and chop finely.
In a saucepan heat the oil and cook the shallot and garlic until translucent. Add the potatoes and the asparagus and stir to combine. Pour in the broth and season with salt and pepper. Bring to a boil, reduce to a simmer and cook over medium heat for 15 minutes. Add the nettle leaves and simmer until the vegetables are tender, 5-8 minutes.
Transfer the soup to a blender and puree, working in batches if necessary. Set a sieve over the saucepan and strain the soup back into the pan. Gently reheat and stir in 100 grams (approximately 1/2 cup) of the crème fraîche. Season with a dash of lemon juice. Divide the soup among bowls and add a dollop of the remaining creme fraiche. Serve sprinkled with the remaining nettle leaves.
