Potato-Fennel Soup with Smoked Salmon

0
Average: 0 (0 votes)
(0 votes)
Potato-Fennel Soup with Smoked Salmon
share Share
print
bookmark_border Copy URL
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
432
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie432 cal.(21 %)
Protein13 g(13 %)
Fat29 g(25 %)
Carbohydrates23 g(15 %)
Sugar added0 g(0 %)
Roughage3.4 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.2 μg(11 %)
Vitamin E1.9 mg(16 %)
Vitamin K30.8 μg(51 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin7.1 mg(59 %)
Vitamin B₆0.4 mg(29 %)
Folate79 μg(26 %)
Pantothenic acid0.7 mg(12 %)
Biotin2.4 μg(5 %)
Vitamin B₁₂1.5 μg(50 %)
Vitamin C38 mg(40 %)
Potassium1,029 mg(26 %)
Calcium101 mg(10 %)
Magnesium58 mg(19 %)
Iron1.6 mg(11 %)
Iodine12 μg(6 %)
Zinc1.1 mg(14 %)
Saturated fatty acids16.4 g
Uric acid31 mg
Cholesterol88 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
400 grams starchy potatoes
1 Parsnip
1 onion
1 large Fennel
4 Tbsps butter
150 milliliters dry white wine
600 milliliters Vegetable broth
4 Tbsps freshly chopped parsley
150 milliliters Whipped cream
salt
freshly grated Nutmeg
1 pinch ground Anise seed
1 pinch ground Caraway
150 grams Smoked salmon
freshly ground peppers
How healthy are the main ingredients?
potatoWhipped creamparsleyParsniponionFennel

Preparation steps

1.

Peel the potatoes, parsnip and onion and coarsely chop. Rinse the fennel, halve lengthwise and remove the core and stalks. Roughly chop half the fennel, cut the other half into thin strips.

2.

Heat 2 tablespoons of butter in a saucepan and saute the chopped vegetables until soft but not brown. Pour 100 ml (approximately 1/2 cup) of wine into the saucepan along with the broth and bring to a boil. Reduce to a simmer, cover and simmer until the vegetables are tender,  25-30 minutes.

3.

Heat the remaining butter in a skillet and sauté the sliced fennel briefly. Deglaze with the remaining wine and cook over low heat until the fennel is tender, about 10 minutes. Stir in the parsley.

4.

Working in batches if necessary, transfer the soup to a blender along with the cream and remaining broth and puree. If the soup is too thin, simmer until the desired creamy consistency is reached. Stir in the anise and caraway and season with salt and nutmeg. Stir in the sliced fennel. Ladle the soup into bowls. Cut the salmon into pieces and serve it over the soup along with freshly ground pepper.