Vegetable Soup
Healthy, because
Even smarter
Nutritional values
Asparagus is rich in folic acid, which promotes cell renewal and blood formation. The peas are small power balls, as they are full of protein. Our body needs this for building and maintaining muscles and for transporting oxygen from the lungs into the cells. The herbs not only bring freshness to the soup, but also secondary plant substances, which provide various health benefits.
Of course it is also possible to cook the spring soup with white asparagus. Here you then have to peel the whole stem. Serve a baguette with the soup. Here you can find a delicious basic recipe.
(Percentage of daily recommendation)
| Calorie | 169 cal. | (8 %) | ||
| Protein | 5 g | (5 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 31.3 μg | (52 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3.3 mg | (28 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 3 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 519 mg | (13 %) | ||
| Calcium | 53 mg | (5 %) | ||
| Magnesium | 42 mg | (14 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 55 mg | |||
| Cholesterol | 21 mg | |||
| Complete sugar | 3 g |
Ingredients
- Ingredients
- 1 shallot
- 1 garlic clove
- 300 grams starchy potatoes
- 200 grams green Asparagus
- 2 Tbsps butter
- 1 tsp Curry powder
- 800 milliliters Vegetable broth
- 100 grams Peas
- 1 lemon
- salt
- freshly ground peppers
- 2 Tbsps Whipped cream
- 1 tsp dried marjoram
- Fresh herbs (for garnish, such as mint, watercress)
Preparation steps
Peel the shallot and garlic and chop finely. Peel, rinse and dice the potatoes. Rinse the asparagus, peel the bottom third and cut off the tough ends, then cut into small pieces. Melt the butter in a saucepan and sweat the shallots with the garlic until translucent. Add the potatoes and asparagus, sprinkle with curry and cook for 2-3 minutes. Then pour in the broth and simmer quietly for about 15 minutes. Add the peas and cook for 3-4 minutes until soft. Remove about 1 creator from vegetables, puree the rest then stir the vegetables back in. Add broth or reduce at simmer as needed.
Rinse the lemon in hot water, zest and squeeze the juice. Stir the zest, 1-2 tablespoons juice and the cream into the soup and season with salt, pepper and marjoram.
To serve, distribute in small cups and garnish with fresh spring herbs.
