Salsify Soup with Orange
Healthy, because
Even smarter
Nutritional values
Black salsifies contain a lot of dietary fibres which ensure a long lasting satiation. Combined with the low energy content of only 17 kilocalories per 100 grams, this makes it a real slimming vegetable! Parsley scores points for its rich vitamin C, which is important for an intact immune system.
Unfortunately, black salsifies are only available in the winter season - if you want to enjoy the soup in spring as well, simply replace the stems with white asparagus. It is not for nothing that black salsifies are also known as winter asparagus.
(Percentage of daily recommendation)
| Calorie | 265 cal. | (13 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 29.8 g | (99 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 31.5 μg | (53 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 115 μg | (38 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 890 mg | (22 %) | ||
| Calcium | 154 mg | (15 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 7.7 g | |||
| Uric acid | 138 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 10 g |
Ingredients
- Ingredients
- 600 grams Salsify
- 1 organic lemon (juice)
- 1 onion
- 1 garlic clove
- 200 grams starchy potatoes
- 1 Tbsp butter
- 1 Tbsp Pastry flour
- 1 l Vegetable broth
- 1 organic Orange
- 1 handful parsley
- 2 Tbsps Orange oil
- 100 milliliters Whipped cream
- salt
- freshly ground peppers
Preparation steps
Using gloves, peel salsify. Rinse, then immediately place in a bowl of water mixed with lemon juice.
Peel and dice onion and garlic. Peel, rinse and dice potatoes. In a pot, sauté onion and garlic in melted butter until translucent. Drain salsify and cut into pieces. Stir in salsify, potatoes and flour. Add broth and simmer over low heat, about 20 minutes.
Meanwhile, rinse orange with hot water and pat dry. With a zester, remove zest in strips. Squeeze juice from orange and add to soup. Blanch zest in boiling water, rinse and drain.
Rinse parsley, shake dry, strip leaves from stems and mash finely with 2-3 tablespoons cold water and orange oil.
Puree soup and strain through a fine sieve into a pot. Add cream and bring soup to a boil again. Add additional broth as needed to thin to desired consistency, or let simmer a few minutes to reduce. Season with salt and pepper. Stir zest into soup and serve drizzled with parsley oil.
