Herb Potato Soup
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.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 3.1 μg | (7 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 661 mg | (17 %) | ||
| Calcium | 132 mg | (13 %) | ||
| Magnesium | 43 mg | (14 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 0.9 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 20 mg |
Ingredients
- Ingredients
- 1 onion
- 18 ozs waxy potatoes
- 2 Tbsps Canola oil
- 2 Tbsps Spelt flour
- 34 ozs Vegetable broth
- 2 ozs Watercress
- 8 stalks parsley
- 1 bunch Chervil
- 1 bunch Chives
- 8 ozs lowfat Buttermilk
- Nutmeg
- salt
- peppers
- 4 ozs smoked trout
Preparation steps
Peel the onion and chop finely. Peel potatoes and cut into small dice.
Heat the canola oil in a large pot. Sauté onion and potatoes while stirring. Sprinkle with flour and cook briefly.
Pour in vegetable broth while stirring and bring to a boil. Cover and cook the soup over low heat for about 25 minutes.
Meanwhile, rinse watercress, spin dry and trim tough stems.
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.
Combine the herbs with the buttermilk in a tall vessel and puree with an immersion blender.
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.
Break smoked trout into 8 pieces. Blend soup with an immersion blender until frothy and serve with the trout. Garnish with watercress and serve.