Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The sweet potato is rich in potassium, which helps us to reduce stress, stabilise our blood pressure and is also good for our heart. essential oils from the parsnip not only protect the stomach, but also have a slightly antibacterial effect, i.e. they protect us from bacteria and viruses during the cold season.
In late summer and autumn you can replace the sweet potato with a local pumpkin. This pumpkin also goes well with the creamy vegetable soup. Would you like the soup in a vegan version? No problem, use some oil instead of butter and a vegetable alternative such as soy cream instead of cream. You can also easily replace the honey with agave syrup.
(Percentage of daily recommendation)
| Calorie | 303 cal. | (14 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 5.8 g | (19 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.3 μg | (2 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 97.2 μg | (162 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 75 μg | (25 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 4.2 μg | (9 %) | ||
| Vitamin B₁₂ | 0.1 μg | (3 %) | ||
| Vitamin C | 77 mg | (81 %) | ||
| Potassium | 801 mg | (20 %) | ||
| Calcium | 114 mg | (11 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.6 mg | (11 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.5 g | |||
| Uric acid | 82 mg | |||
| Cholesterol | 29 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 300 grams Parsnips
- 200 grams Sweet potato
- 1 onion
- 20 grams ginger
- 2 Tbsps Canola oil
- 800 milliliters Vegetable broth
- 200 grams Broccoli
- salt
- 2 slices Pumpernickel bread
- 1 Tbsp butter
- 100 milliliters Whipped cream
- freshly ground peppers
- 1 tsp Turmeric
- 1 Tbsp honey
- 1 Tbsp apple cider vinegar
Preparation steps
Peel the parsnips and sweet potatoes, and cut into 2 cm cubes. Peel and finely chop the onion and ginger. Fry the onion and ginger briefly in canola oil. Saute the vegetables and pour in the broth. Let simmer for 25 minutes until the vegetables are soft.
Divide the broccoli into florets and cook for 3-5 minutes in boiling salt water, Drain, rinse with cold water, and drain again. Cut the pumpernickel bread into small pieces. Heat butter and fry the pieces of pumpernickel bread for 2-3 minutes until they are crisp. Remove and allow to cool.
Add the cream to the soup and puree. If necessary, add more liquid. Season with salt, pepper, turmeric, honey and apple cider vinegar. Add the broccoli and warm up the soup.
Divide the soup into bowls, sprinkle with the pumpernickel croutons. Serve immediately.
