EatSmarter exclusive recipe

Potato and Carrot Soup

with Sauteed Asparagus
4.9
Average: 4.9 (10 votes)
(10 votes)
Potato and Carrot Soup

Potato and Carrot Soup - Mellow, sweet and sharp - a winning combination

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Health Score:
Health Score
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
267
calories
Calories

Healthy, because

Even smarter

Nutritional values

A soup that covers about one-third of the daily fiber requirement is not something you spoon every day! Plus points for the abundant vitamins. Provitamin A, which supports the eyesight, is 300 percent of the daily target alone.

Do you like greens in your soup? Then replace the white asparagus with green asparagus: it tastes a little stronger and when peeled cooks even faster.

1 serving contains
(Percentage of daily recommendation)
Calorie267 kcal(13 %)
Protein8 g(8 %)
Fat11 g(9 %)
Carbohydrates32 g(21 %)
Sugar added0 g(0 %)
Roughage11.5 g(38 %)
Vitamin A2.6 mg(325 %)
Vitamin D0 μg(0 %)
Vitamin E5.1 mg(43 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin4.5 mg(38 %)
Vitamin B₆0.5 mg(36 %)
Folate113 μg(38 %)
Pantothenic acid1.5 mg(25 %)
Biotin11.6 μg(26 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C60 mg(63 %)
Potassium946 mg(24 %)
Calcium161 mg(16 %)
Magnesium71 mg(24 %)
Iron5 mg(33 %)
Iodine42 μg(21 %)
Zinc1.8 mg(23 %)
Saturated fatty acids1.6 g
Uric acid99 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
small Onion (about 3-4 ounces)
1 piece
fresh Ginger root (about 1 ounce)
4
Carrots (about 12-14 ounces)
4
Potatoes (each about 3 ounces)
2 tablespoons
400 milliliters
10 ounces
small white Asparagus
2
3 sprigs
Preparation

Kitchen utensils

1 Small knife, 1 Cutting board, 1 Pot (with lid), 1 Measuring cups, 1 Peeler, 1 Non-stick pan, 1 Immersion blender, 1 Tablespoon, 1 Wooden spoon, 1 Citrus juicer

Preparation steps

1.
Potato and Carrot Soup preparation step 1

Peel onion, ginger root, carrots and potatoes.

2.
Potato and Carrot Soup preparation step 2

Chop onion and ginger finely. Cut carrots and potatoes into small cubes.

3.
Potato and Carrot Soup preparation step 3

Heat 1 tablespoon oil in a pot and sauté onion and ginger until translucent. Add carrots and potatoes, season with salt and pepper and cook for about 5 minutes. Pour in broth and cook, covered, for an additional 10-12 minutes.

4.
Potato and Carrot Soup preparation step 4

Meanwhile, rinse asparagus, trim woody ends and peel stalks. Cut asparagus diagonally into thin slices.

5.
Potato and Carrot Soup preparation step 5

Heat remaining oil in a non-stick pan. Cook asparagus, stirring constantly, over medium heat for 6-8 minutes. Season with salt and pepper.

6.
Potato and Carrot Soup preparation step 6

Squeeze approximately 2/3 cup juice from orange. Rinse basil, shake dry, and pluck leaves.

7.
Potato and Carrot Soup preparation step 7

Puree soup in the pot with an immersion blender and stir in orange juice. Garnish with asparagus and basil and serve.