anti-inflammatory

Vegetable and Potato Soup

4.75
Average: 4.8 (4 votes)
(4 votes)
Vegetable and Potato Soup

Vegetable and Potato Soup - Creamy soup with plenty of vegetables. Photo:Iris Lange-Fricke

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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
380
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie380 kcal(18 %)
Protein7 g(7 %)
Fat25 g(22 %)
Carbohydrates30 g(20 %)
Sugar added0 g(0 %)
Roughage10.1 g(34 %)
Vitamin A1.6 mg(200 %)
Vitamin D0 μg(0 %)
Vitamin E1.3 mg(11 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.1 mg(9 %)
Niacin4.3 mg(36 %)
Vitamin B₆0.7 mg(50 %)
Folate132.1 μg(44 %)
Pantothenic acid1.4 mg(23 %)
Biotin7.7 μg(17 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C35.4 mg(37 %)
Potassium1,362 mg(34 %)
Calcium117 mg(12 %)
Magnesium62 mg(21 %)
Iron2 mg(13 %)
Iodine11.4 μg(6 %)
Zinc1.4 mg(18 %)
Saturated fatty acids22.5 g
Uric acid81.5 mg
Cholesterol0.1 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
5 stalks Celery
2 large potatoes
1 onion
1 piece ginger
2 tablespoons Coconut oil
2 cups Vegetable broth
2 carrots
salt
peppers
½ teaspoon ground Turmeric
½ cup Coconut milk
1 pinch cayenne pepper
How healthy are the main ingredients?
Celerygingerpotatoonioncarrotsalt

Preparation steps

1.

Clean and peel the celery, potatoes, onion and ginger and cut everything into small pieces. Cut 3 TBSP celery into cubes and put aside.

2.

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.

3.

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.

4.

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.