Potato Soup with Coconut Milk
Potato Soup with Coconut Milk - Creamy soup with plenty of vegetables. Photo:Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
Celery owes its special spicy aroma to the high proportion of essential oils, which have an anti-inflammatory and digestive effect. The potato has an antihypertensive effect due to the potassium it contains and strengthens the immune system due to the vitamin C it contains.
There are no limits to the imagination here: Almost every vegetable fits into the soup, no matter if zucchini, parsnip, carrot or pumpkin. Shopping tip: Coconut oil is a purely natural vegetable fat and does not contain any hardened fats, so when shopping, it is best to use cold-pressed, virgin coconut oil of organic quality.
(Percentage of daily recommendation)
| Calorie | 380 cal. | (18 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 10.1 g | (34 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.3 mg | (36 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 132.1 μg | (44 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 7.7 μg | (17 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 35.4 mg | (37 %) | ||
| Potassium | 1,362 mg | (34 %) | ||
| Calcium | 117 mg | (12 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 11.4 μg | (6 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 22.5 g | |||
| Uric acid | 81.5 mg | |||
| Cholesterol | 0.1 mg |
Ingredients
- Ingredients
- 5 stalks Celery
- 2 large potatoes
- 1 onion
- 1 pc ginger
- 2 Tbsps Coconut oil
- 2 cups Vegetable broth
- 2 carrots
- salt
- peppers
- ½ tsp ground Turmeric
- ½ cup Coconut milk
- 1 pinch cayenne pepper
Preparation steps
Clean and peel the celery, potatoes, onion and ginger and cut everything into small pieces. Cut 3 TBSP celery into cubes and put aside.
Heat 1 tablespoon of oil in a pot. First fry the onion and ginger until translucent, then add the vegetables and sauté. Add the stock and cook over medium heat for about 15 minutes until soft.
At the same time peel carrots and cut into small cubes. Heat 1 tablespoon of oil in a pan and fry the carrot and celery cubes for 7 minutes. Season with salt, pepper and turmeric.
Puree the soup with the coconut milk using a hand blender. Season to taste with salt, pepper and cayenne pepper. Pour the vegetable cubes over the soup and serve.
