Vegetable Soup with Avocado Salad
Healthy, because
Even smarter
Nutritional values
Jerusalem artichoke contains about 16% inulin, a dietary fibre which has little effect on the blood sugar level. Therefore the vegetable is ideal for diabetics. The tuber also scores points with potassium, calcium, iron, vitamin D and C. The avocados contain many unsaturated fatty acids, such as oleic acid, which fights inflammation in the body and thus has a positive effect on our heart health.
Jerusalem artichoke is in season from October to May and is usually bought at weekly markets during this period. If you do not get the root, you can use potatoes as an alternative. Serve a slice of wholemeal bread with the vegetable soup.
(Percentage of daily recommendation)
| Calorie | 189 cal. | (9 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13.6 g | (45 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.6 mg | (22 %) | ||
| Vitamin K | 28.2 μg | (47 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 3 mg | (25 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 65 mg | (7 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 39 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 14 g |
Ingredients
- Ingredients
- 400 grams carrots
- 250 grams Jerusalem artichoke
- 1 yellow onion
- 2 Tbsps Canola oil
- salt
- freshly ground peppers
- 1 Avocado
- 2 Tbsps lemon juice
- 1 scallion
- 20 grams ginger
- 2 garlic cloves
- 700 milliliters Vegetable broth
- 1 tsp Garam Masala
- white peppers
Preparation steps
Line a baking tray with baking paper. Peel the carrots and Jerusalem artichokes, and cut both into coarse pieces. Peel the Spanish onion and cut into quarters. Mix the vegetables with 2 tablespoons canola oil, season with salt, and place on the baking tray. Bake in a preheated oven at 220°C (fan: 200°C, gas mark 4) (approximately 420°F) for about 50 minutes until soft.
For the avocado salad, cut the avocado in half, remove the pit and skin, and cut the pulp into cubes. Mix with the lime juice.
Rinse, trim and cut the scallions into thin rings. Add the scallions to the avocado, mix, and season with salt.
Peel the garlic and ginger, and finely chop both. Add ginger and garlic with the broth in a pot, and add the roasted vegetables. Simmer for about 5 minutes. Puree the soup and season with salt and pepper, and stir in the garam masala spice to taste. Serve the soup in bowls topped with avocado salad.
