Creamy Zucchini and Potato Soup
Creamy zucchini and potato soup - Vegetarian Soup happiness! Photo: Beeke Hedder
Healthy, because
Even smarter
Nutritional values
The zucchini are a real slimming vegetable, because they contain hardly any fat and carbohydrates. Contained potassium protects our heart and a variety of antioxidants help scavenge free radicals in our body. This can inhibit the development of lung and prostate cancer.
The zucchini soup is ideal to transport in the canning jars, so you can safely take the soup to work, where you can heat it up and enjoy it during your lunch break.
(Percentage of daily recommendation)
| Calorie | 236 cal. | (11 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 87.3 μg | (146 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.6 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 58 μg | (19 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 973 mg | (24 %) | ||
| Calcium | 110 mg | (11 %) | ||
| Magnesium | 78 mg | (26 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 1.3 g | |||
| Uric acid | 90 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Ingredients
Kitchen utensils
Preparation steps
Peel and finely dice onion and garlic cloves. Clean, wash and finely dice the zucchini. Peel potatoes and also dice finely.
Heat oil in a pot, sauté vegetables and potatoes for 2-3 minutes. Deglaze with broth. Simmer on low heat for about 15-20 minutes.
Wash parsley, shake dry, chop coarsely and add to zucchini soup. Puree with a hand blender, season with salt, pepper and nutmeg and serve in canning jars drizzled with a little nut oil.
