Quick Clean Eating Recipe

Potato and Carrot Soup

with Sauteed Asparagus
4.69231
Average: 4.7 (13 votes)
(13 votes)
Potato and Carrot Soup

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

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Health Score:
10,0 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
267
calories
Calories

Healthy, because

Even smarter

Nutritional values

One portion of this nutritious soup contains one third of your daily fiber requirement and 300% of your daily vitamin A requirement.

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

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:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 small onion (about 3-4 ounces)
1 piece fresh ginger (about 1 ounce)
4 carrots (about 12-14 ounces)
4 potatoes (each about 3 ounces)
2 tablespoons olive oil
salt
peppers
400 milliliters Vegetable broth
10 ounces small white Asparagus
2 Oranges
3 stalks Basil
How healthy are the main ingredients?
gingerolive oilonioncarrotpotatosalt
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.