Vegetable Soup
Healthy, because
Even smarter
Nutritional values
The nuts strengthen our nerves with B vitamins and magnesium. Above all, they contain large amounts of vitamin B1, which is also involved in the metabolism of carbohydrates. Due to the fibre from the potatoes, the creamy soup is satisfying and also good for our stomach and intestines.
A variation is to pour coconut milk over the soup instead of cow's milk. Then the vegetable dish is vegan, but a little more substantial, because the coconut milk contains more fat. By the way, the creamy vegetable soup is perfect to take with you to work the next day. There again warmed up it is also a second time a true palate joy.
(Percentage of daily recommendation)
| Calorie | 318 cal. | (15 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 32.6 μg | (54 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 77 μg | (26 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 791 mg | (20 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 4.6 g | |||
| Uric acid | 37 mg | |||
| Cholesterol | 7 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 Parsnip
- 100 grams potatoes
- 1 Tomato
- 1 onion
- 1 Tbsp vegetable oil
- 300 milliliters Vegetable broth
- 150 milliliters low fat milk
- peppers
- ½ bunch parsley
- 2 Tbsps Australian Macadamia Nuts
Preparation steps
Peel and dice the potatoes and parsnip. Cube the tomato.
Chop the onion. Heat the oil. Saute the onion in the oil. Add the parsnip and potatoes. Pour in the broth. Simmer for about 15 minutes. Puree well, stir in the milk and season with pepper.
Rinse and chop the parsley. Toast the macadamia nuts in a dry frying pan and chop. Serve the soup garnished with tomato, parsley and macadamias.
