Asparagus and Nettle Soup

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Asparagus and Nettle Soup
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Health Score:
95 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
207
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie207 cal.(10 %)
Protein9 g(9 %)
Fat14 g(12 %)
Carbohydrates11 g(7 %)
Sugar added0 g(0 %)
Roughage3.9 g(13 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E3 mg(25 %)
Vitamin K32.8 μg(55 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin5.7 mg(48 %)
Vitamin B₆0.2 mg(14 %)
Folate112 μg(37 %)
Pantothenic acid0.8 mg(13 %)
Biotin2.1 μg(5 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C273 mg(287 %)
Potassium720 mg(18 %)
Calcium595 mg(60 %)
Magnesium84 mg(28 %)
Iron4.1 mg(27 %)
Iodine13 μg(7 %)
Zinc1.3 mg(16 %)
Saturated fatty acids6.4 g
Uric acid73 mg
Cholesterol26 mg
Complete sugar3 g

Ingredients

for
4
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
How healthy are the main ingredients?
potatoolive oilshallotgarlic clovesalt

Preparation steps

1.

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.

2.

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.

3.

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.