Potato Soup with Apricots and Pine Nuts (vegan)
Nutritional values
(Percentage of daily recommendation)
| Calorie | 312 cal. | (15 %) | ||
| Protein | 8 g | (8 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 47.7 μg | (80 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 4.1 mg | (34 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 772 mg | (19 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 8.3 g | |||
| Uric acid | 74 mg | |||
| Cholesterol | 1 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 3 Apricot
- 1 stalk Leeks
- 400 grams potatoes (starchy)
- 2 Tbsps Coconut oil
- ½ tsp ground Turmeric
- ½ tsp ground cumin
- ½ tsp ground coriander
- 600 milliliters Vegetable broth
- 100 milliliters Soy creamer
- salt
- freshly ground peppers
- 4 slices vegan Toast
- 30 grams Pine nuts
- 2 Tbsps minced cilantro
Preparation steps
Rinse the apricots, cut in half, remove seeds and cut into cubes or wedges. Cut the leek into small pieces and rinse thoroughly in a colander. Peel the potatoes and coarsely chop. Heat 1 tablespoon coconut oil in a saucepan and sauté leek and potatoes while stirring. Sprinkle with spices and pour in the vegetable stock. Bring to a boil and cook for about 20 minutes, until the potatoes are soft. Purée the contents of the pot along with the soy cream finely in blender, then season with salt and pepper.
Meanwhile, toast the bread and cut into cubes. Heat the remaining coconut oil (1 tablespoon) in a pan and toast the croutons. Remove the croutons from the pan and toast the pine nuts in a dry frying pan. Simmer the pureed soup along with the apricots and the fresh cilantro about 5 minutes at low temperature. Serve the soup in bowls and garnish with the croutons and pine nuts.
