Salsify Soup with Pumpkin Seeds
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(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 55 min.
Ready in
Calories:
210
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 20.5 g | (68 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 5.7 μg | (10 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 84 μg | (28 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 2.2 μg | (5 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 789 mg | (20 %) | ||
| Calcium | 93 mg | (9 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 4.7 mg | (31 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 3.8 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 11 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams Salsify
- 2 Tbsps lemon juice
- 2 shallots
- 300 grams potatoes
- 100 grams Pumpkin (such as Hokkaido)
- 1 Tbsp sunflower oil
- 900 milliliters Vegetable broth
- salt
- freshly ground peppers
- 50 grams Crème fraiche
- 1 pinch freshly grated Nutmeg
- 2 Tbsps Pumpkin seed
- 2 tsps Pumpkin seed oil
Preparation steps
1.
Rinse the salsify, peel, wearing rubber gloves, cut into small pieces and place in lemon water. Peel the shallots and finely dice. Rinse and peel the potatoes and the pumpkin. Cut the potatoes into quarters and cut the pumpkin into very thin strips.
2.
Saute the shallots in hot oil in a pan. Add the salsify and potatoes and simmer about 5 minutes. Pour in the broth, season with salt and pepper and cook for about 30 minutes until the salsify is soft. Puree the soup, stir in the crème fraîche and season with freshly grated nutmeg.
3.
Toast the pumpkin seeds in a dry frying pan for 1 minute. Spoon the soup into bowls, top with pumpkin strips, toasted pumpkin seeds, a little pumpkin seed oil and serve.
