Vegetable Soup
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
233
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 233 cal. | (11 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.2 mg | (60 %) | ||
| Vitamin K | 40.9 μg | (68 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 4.7 mg | (39 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,267 mg | (32 %) | ||
| Calcium | 119 mg | (12 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 1 g | |||
| Uric acid | 71 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 11 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 400 grams starchy potatoes
- 2 carrots
- 250 grams Celery root
- 250 grams Parsnips
- 1 onion
- 2 garlic cloves
- 2 Tbsps vegetable oil
- 1 l Vegetable broth
- 1 handful fresh Fresh herbs (Thyme and marjoram)
- 1 bay leaf
- salt
- freshly ground peppers
- Nutmeg
- 2 Tbsps Sunflower seed
- Chives (for garnishing)
Preparation steps
1.
Peel potatoes, carrots, celery and parsnip, rinse and cut into bite-sized pieces. Peel onion and garlic and chop finely.
2.
Heat oil in a saucepan and saute onion and garlic until soft. Add prepared vegetables and saute briefly. Add broth. Tie herbs with bay leaf into a small bunch and add to the pan. Season with salt, pepper and nutmeg and simmer for about 20-25 minutes on medium heat.
3.
Toast sunflower seeds in a dry pan, remove from the pan and set aside.
4.
Remove 2-3 ladles of soup and puree, return to the pan. Add more broth or simmer down to reach desired consistency. Remove herbs from the soup and season to taste. Sprinkle with sunflower seeds and chives and serve.
