Potato and Carrot Soup
Potato and Carrot Soup - Mellow, sweet and sharp - a winning combination
Healthy, because
Even smarter
Nutritional values
One portion of this nutritious soup contains one third of your daily fiber requirement and 300% of your daily vitamin A requirement.
Do you like greens in your soup? Then replace the white asparagus with green asparagus: it tastes a little stronger and cooks faster when peeled.
(Percentage of daily recommendation)
| Calorie | 267 cal. | (13 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.5 g | (38 %) |
| Vitamin A | 2.6 mg | (325 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.5 mg | (38 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 11.6 μg | (26 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 946 mg | (24 %) | ||
| Calcium | 161 mg | (16 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.6 g | |||
| Uric acid | 99 mg | |||
| Cholesterol | 0 mg |
Ingredients
Kitchen utensils
Preparation steps
Peel onion, ginger root, carrots and potatoes.
Chop onion and ginger finely. Cut carrots and potatoes into small cubes.
Heat 1 tablespoon oil in a pot and sauté onion and ginger until translucent. Add carrots and potatoes, season with salt and pepper and cook for about 5 minutes. Pour in broth and cook, covered, for an additional 10-12 minutes.
Meanwhile, rinse asparagus, trim woody ends and peel stalks. Cut asparagus diagonally into thin slices.
Heat remaining oil in a non-stick pan. Cook asparagus, stirring constantly, over medium heat for 6-8 minutes. Season with salt and pepper.
Squeeze approximately 2/3 cup juice from orange. Rinse basil, shake dry, and pluck leaves.
Puree soup in the pot with an immersion blender and stir in orange juice. Garnish with asparagus and basil and serve.
