Vegan Pea and Potato Soup
(0 votes)
(0 votes)
Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 40 min.
Ready in
Calories:
274
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 274 cal. | (13 %) | ||
| Protein | 13 g | (13 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.9 g | (30 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 59.1 μg | (99 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 187 μg | (62 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 855 mg | (21 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 83 mg | (28 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 141 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 onion
- 1 garlic clove
- 1 Tbsp vegetable oil
- 800 milliliters Vegetable broth
- 500 grams starchy potatoes
- 500 grams Peas (fresh or frozen)
- 2 Tbsps finely chopped mint
- 100 milliliters Soy creamer
- salt
- 1 tsp lemon juice
- ground cilantro
- freshly ground peppers
- mint (for garnish)
Preparation steps
1.
Peel and finely chop the onion and garlic. Heat the vegetable oil in a large pot and sauté the onion and garlic until softened. Deglaze with the vegetable broth. Rinse, peel and dice the potatoes. Add to the pot and simmer for about 10 minutes. Add the peas and continue simmering for another 10 minutes. Mash the potatoes and peas with a potato masher, stir well and add a bit more broth is the soup seems too thick.
2.
Stir in the chopped mint. Beat the soy creamer until thickened and stir about 4 tablespoons into the soup. Season with salt, pepper, ground coriander and lemon juice. Ladle into bowls, top with a dollop of the whipped soy cream and garnish with fresh mint.
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