Potato Soup with Corn, Avocado and Bell Peppers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 396 cal. | (19 %) | ||
| Protein | 12 g | (12 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 21.8 μg | (36 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 80 μg | (27 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 5.4 μg | (12 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 116 mg | (122 %) | ||
| Potassium | 1,065 mg | (27 %) | ||
| Calcium | 240 mg | (24 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 57 mg | |||
| Cholesterol | 33 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 500 grams starchy potatoes
- 1 green Bell pepper
- 1 onion
- 2 garlic cloves
- 2 Tbsps olive oil
- 750 milliliters Vegetable broth
- 1 Tbsp thyme
- 150 grams Canned corn
- ½ Red Bell pepper
- 1 ripe Avocado
- 2 Tbsps lemon juice
- 150 grams Sour cream
- salt
- black peppers (freshly ground)
- Tabasco sauce
- 70 grams Gruyere (grated)
Preparation steps
Peel the potatoes and rinse. Rinse the green bell pepper and trim. Dice potatoes and green bell pepper into small cubes. Peel the onion and chop finely. Peel the garlic.
Sauté onion and crushed garlic in hot oil until translucent. Add green bell pepper and potato cubes and sauté about 3 minutes. Then pour in broth, season with thyme, salt and pepper, cover and simmer over low heat about 20 minutes.
Scoop out about 200 grams (approximately 7 ounces) of the diced vegetables with a slotted spoon and set aside. Stir the cheese into the soup and puree with an immersion blender.
Drain corn. Rinse the red bell pepper, trim, remove seeds and cut into small cubes.
Peel avocado, halve and remove pit. Cut 1/3 of the flesh into thin slices and sprinkle immediately with 1 tablespoon lemon juice. Chop the remaining avocado flesh and blend until frothy with the remaining lemon juice and sour cream. Season with salt, pepper and a few drops of hot-pepper sauce.
Stir the avocado mixture, corn kernels and diced vegetables into the soup. Heat the soup again, but do not allow it to boil (because the avocado can become slightly bitter if boiled). Serve the soup garnished with the red bell pepper and avocado slices.
