Basic Healthy Recipe

Cream of Vegetable Soup

5
Average: 5 (3 votes)
(3 votes)
Cream of Vegetable Soup

Cream of vegetable soup - Gorgeous and Healthy!

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Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
292
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie292 cal.(14 %)
Protein4 g(4 %)
Fat27 g(23 %)
Carbohydrates10 g(7 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.4 mg(50 %)
Vitamin D0.6 μg(3 %)
Vitamin E3.2 mg(27 %)
Vitamin K17.9 μg(30 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2 mg(17 %)
Vitamin B₆0.3 mg(21 %)
Folate72 μg(24 %)
Pantothenic acid0.8 mg(13 %)
Biotin10.9 μg(24 %)
Vitamin B₁₂0.2 μg(7 %)
Vitamin C42 mg(44 %)
Potassium596 mg(15 %)
Calcium78 mg(8 %)
Magnesium33 mg(11 %)
Iron0.8 mg(5 %)
Iodine5 μg(3 %)
Zinc0.4 mg(5 %)
Saturated fatty acids11.1 g
Uric acid31 mg
Cholesterol42 mg
Complete sugar8 g

Ingredients

for
2
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)
How healthy are the main ingredients?
Whipped creamolive oilgingeroniongarlic clove
Preparation

Kitchen utensils

1 Immersion blender

Preparation steps

1.

Clean and peel the vegetables, onion, garlic and ginger and cut everything into small pieces.

2.

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.

3.

Pour in cream and puree finely with a hand blender. Serve seasoned with spices.