Cream of Vegetable Soup
Cream of vegetable soup - Gorgeous and Healthy!
Healthy, because
Even smarter
Nutritional values
The cooked and pureed vegetables make the soup easily digestible. It fills the stomach and satiates long-lasting due to its creamy consistency.
Depending on the season, puree beet, pumpkin, tomatoes or peppers. And you can spice up the soup with a topping of nuts, sprouts, meat strips, cheese or toasted wholemeal bread cubes - vital substances as well as good fats included.
(Percentage of daily recommendation)
| Calorie | 292 cal. | (14 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 27 g | (23 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 10.9 μg | (24 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 596 mg | (15 %) | ||
| Calcium | 78 mg | (8 %) | ||
| Magnesium | 33 mg | (11 %) | ||
| Iron | 0.8 mg | (5 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 0.4 mg | (5 %) | ||
| Saturated fatty acids | 11.1 g | |||
| Uric acid | 31 mg | |||
| Cholesterol | 42 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 14 ozs Vegetables (celeriac, carrots, pumpkin, parsnips or sweet potatoes).
- 1 onion
- 1 garlic clove
- ¼ oz ginger (1 piece)
- 2 Tbsps olive oil
- 14 ozs Vegetable broth
- 24 ozs Whipped cream (or almond milk)
- Spices (e.g. turmeric powder, dried thyme, cumin or caraway seeds)
Kitchen utensils
Preparation steps
Clean and peel the vegetables, onion, garlic and ginger and cut everything into small pieces.
Heat oil in a saucepan. Saute onions, garlic and ginger for 3 minutes over medium heat. Then add vegetables and sauté for 5 minutes. Add broth and cook over medium heat until tender, 15 minutes.
Pour in cream and puree finely with a hand blender. Serve seasoned with spices.
