Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Potato and Carrot Soup
Peel onion, ginger root, carrots and potatoes.
Chop onion and ginger finely. Cut carrots and potatoes into small cubes.
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.
Meanwhile, rinse asparagus, trim woody ends and peel stalks. Cut asparagus diagonally into thin slices.
Heat remaining oil in a non-stick pan. Cook asparagus, stirring constantly, over medium heat for 6-8 minutes. Season with salt and pepper.
Squeeze approximately 2/3 cup juice from orange. Rinse basil, shake dry, and pluck leaves.
Puree soup in the pot with an immersion blender and stir in orange juice. Garnish with asparagus and basil and serve.
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
Healthy, because
One portion of this nutritious soup contains one third of your daily fiber requirement and 300% of your daily vitamin A requirement.
Even smarter
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.