EatSmarter exclusive recipe

Herb Potato Soup

with Smoked Trout
5
Average: 5 (2 votes)
(2 votes)
Herb Potato Soup

Herb Potato Soup - Fresh, green and as easy as spring itself

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Health Score:
9,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 50 min.
Ready in
Calories:
200
calories
Calories

Healthy, because

Even smarter

Nutritional values

The potatoes in this dish are an excellent source of protein and vitamins C and B6. Additionally, the watercress is a nutritious vegetable that supports intestine health and helping to alleviate cold symptoms.

Watercress can be difficult to digest for pregnant women and children under the age of 4.

1 serving contains
(Percentage of daily recommendation)
Calorie200 kcal(10 %)
Protein13 g(13 %)
Fat7 g(6 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.2 mg(25 %)
Vitamin D6 μg(30 %)
Vitamin E2.2 mg(18 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.4 mg(29 %)
Folate48 μg(16 %)
Pantothenic acid1 mg(17 %)
Biotin3.1 μg(7 %)
Vitamin B₁₂1.3 μg(43 %)
Vitamin C30 mg(32 %)
Potassium661 mg(17 %)
Calcium132 mg(13 %)
Magnesium43 mg(14 %)
Iron1.5 mg(10 %)
Iodine9 μg(5 %)
Zinc1.2 mg(15 %)
Saturated fatty acids0.9 g
Uric acid121 mg
Cholesterol20 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 onion
18 ounces waxy potatoes
2 tablespoons Canola oil
2 tablespoons Spelt flour
34 ounces Vegetable broth
2 ounces Watercress
8 sprigs parsley
1 bunch Chervil
1 bunch Chives
8 ounces lowfat Buttermilk
Nutmeg
salt
peppers
4 ounces smoked trout
How healthy are the main ingredients?
onionpotatoSpelt flourWatercressparsleyChives
Preparation

Kitchen utensils

1 Tablespoon, 1 Measuring cups, 1 Peeler, 1 Small knife, 1 Large knife, 1 Cutting board, 1 Immersion blender, 1 deep bowl, 1 Salad spinner, 1 large Pot with lid, 1 Wooden spoon, 1 Fine grater

Preparation steps

1.
Herb Potato Soup preparation step 1

Peel the onion and chop finely. Peel potatoes and cut into small dice.

2.
Herb Potato Soup preparation step 2

Heat the canola oil in a large pot. Sauté onion and potatoes while stirring. Sprinkle with flour and cook briefly.

3.
Herb Potato Soup preparation step 3

Pour in vegetable broth while stirring and bring to a boil. Cover and cook the soup over low heat for about 25 minutes.

4.
Herb Potato Soup preparation step 4

Meanwhile, rinse watercress, spin dry and trim tough stems. 

5.
Herb Potato Soup preparation step 5

Rinse the remaining herbs and shake dry. Pluck parsley leaves and chop coarsely. Coarsely chop chervil with the tender stems. Cut chives into small rings.

6.
Herb Potato Soup preparation step 6

Combine the herbs with the buttermilk in a tall vessel and puree with an immersion blender.

7.
Herb Potato Soup preparation step 7

Puree potato mixture in pot with the blender. Season with freshly grated nutmeg, salt and pepper. Boil again, remove from heat and stir in the buttermilk-herb mixture.

8.
Herb Potato Soup preparation step 8

Break smoked trout into 8 pieces. Blend soup with an immersion blender until frothy and serve with the trout. Garnish with watercress and serve.