Creamy Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The floury potatoes make the vegetable soup nice and creamy and at the same time bring satiating fibre, which is also good for our intestines. The onion and leek contain mustard oils which have an antibiotic effect and these can thus render pathogens in the mouth and digestive tract ineffective.
The creamy vegetable soup can be easily taken away the next day for a quick lunch. You can either heat it up on the spot or pour it hot into a thermos flask in the morning and enjoy it warm at lunchtime. A slice of wholemeal bread goes well with the soup.
(Percentage of daily recommendation)
| Calorie | 215 cal. | (10 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 0.9 mg | (8 %) | ||
| Vitamin K | 40.3 μg | (67 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.1 mg | (26 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 88 μg | (29 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 3.3 μg | (7 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 42 mg | (44 %) | ||
| Potassium | 729 mg | (18 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 44 mg | (15 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 5.2 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 500 grams floury potatoes
- 1 stalk Leeks
- 80 grams onions
- 800 milliliters Vegetable broth
- 100 milliliters Whipped cream
- 1 Tbsp freshly chopped parsley
- 1 Tbsp olive oil
- Sea salt
- 1 pinch Nutmeg
- coarsely ground peppers
Preparation steps
Rinse potatoes, peel and chop finely. Trim leek, halve lengthwise, rinse and cut white and light green parts into strips. Peel and dice onion finely. Heat half of tablespoon of olive oil in a pan and saute onion until soft. Add vegetables and vegetable stock. Simmer for about 20 minutes on low heat. Remove pan from heat.
If desired, set several tablespoons of potato pieces aside. Puree remaining soup with an immersion blender, add cream and potato pieces. Season soup with salt and pepper and reheat.
Rinse parsley, pluck off leaves and chop coarsely. Pour soup into soup bowls and sprinkle with parsley, season with pepper and nutmeg, to taste. Drizzle with remaining olive oil and serve.
