potato soup with vegetable topping

This creamy potato soup is served with a topping of gently steamed vegetables.

Portion size: Depending on your appetite, the amounts of ingredients recommended by the author for 4 portions may be enough for more.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers over 75% of the average daily requirement of vitamin B₆. Vitamin A is covered by 50% and folic acid, copper and manganese by over 40%. The ratio of omega-6 to omega-3 fatty acids is 3:1, which is below the recommended maximum ratio of 5:1 (see tips), thanks to the replacement of olive oil with rapeseed oil.

Potatoes: The starchy potato, originally from South America, is one of the most important staple foods. A distinction is made between waxy, predominantly waxy and floury potatoes. For this recipe, it is best to use floury potatoes for the soup base and waxy potatoes as a filling.

Oat cream: Oat cream or oat cuisine is a light, vegan alternative to conventional cream. Oats have a high protein content and contain many essential amino acids. They are also rich in vitamins and minerals. You can find a recipe for making your own under alternative preparation.

Lovage: Lovage, Levisticum officinale, is also known as Maggi herb because its aroma is similar to that of Maggi soup seasoning. It is used to season dishes such as vegetables, salads and soups.

Vegetable stock instead of broth: A delicious and low-salt alternative is to replace broth with vegetable stock. Stock is a highly boiled, concentrated and salt-free cooking ingredient. Depending on the concentration, it can have a very intense flavor, which is why we cannot say how much stock you need to replace the broth. You can also make your own vegetable stock. The following link takes you to our recipe: Vegan vegetable stock .

Vegan sour cream: You can also make vegan sour cream yourself. It is made using the same principle as vegan yogurt. Instead of "plant milk", you use thick "plant cream" (plant cream) with a fat content of at least 10% for vegan sour cream. You can find instructions for making it under the ingredient " Vegan sour cream (sour cream) " in the section "Your own preparation as a vegan substitute for sour cream".

Olive oil versus rapeseed oil: If you use rapeseed oil instead of olive oil, you can shift the ratio of omega-6 to omega-3 fatty acids from 6:1 to 3:1. Economic forces and lobbying have made olive oil a cult oil, although the omega-6 (LA) to omega-3 fatty acid (ALA) ratio is well above the recommended maximum ratio of 5:1. For more information on the subject, see the following link: Vegans often eat unhealthily. Avoidable nutritional errors.

Reduce salt : We have deliberately reduced the amount of salt by using "extra low-salt" vegetable broth. The aim is to keep the salt content as low as possible without compromising on taste. Since salt requirements vary from person to person, it is best for you to decide for yourself. We would like to recommend the book " Salt, Sugar, Fat " as an interesting read on this topic.

As an alternative to oat cream, you can also use another plant-based cream or leave it out altogether.

Vegan margarine: We used rapeseed oil instead of vegan margarine because vegetable margarine remains a controversial industrial product despite health-physiological adjustments such as avoiding trans fats.