Quick creamy potato soup with celery
vegan
Ingredients (for servings, )
| 1 liter | Drinking water, raw (organic?) (35 oz) |
| ½ small | Celeriac, raw (organic?) (9.2 oz) |
| 2 | Carrots (carrots), raw (organic?) (4.3 oz) |
| ½ bunch | Parsley, fresh, raw (leaf parsley, parsley) (0.53 oz) |
| 32 oz | Potatoes, raw (organic?) |
| 1 | Onions, raw (organic?) (3.9 oz) |
| 3 | Garlic (organic?) (8.4 oz) |
| 1 tbsp | Rapeseed oil, refined (organic?) (0.49 oz) |
| 2 leaves | Bay laurel (raw? organic?) (0.01 oz) |
| 1 dash | Table salt (table salt, raw?, organic?) (0.01 oz) |
| ½ tsp, ground | Black pepper (organic?, raw?) (0.04 oz) |
Equipment
- hand-held blender / immersion blender or blender
- vegetable peeler
- stove
- saucepan
- sieve
Type of preparation
- cook
- chop or grind
- sweat
- season to taste
- purée
- remove the skin
- peel
- drain
Preparation
Preparing the vegetables and cooking the soup base
Wash the vegetables and parsley thoroughly. Put the water in a pot and bring to the boil. Meanwhile, peel the carrots and celery and add the peels and trimmings to the water. Pluck the parsley leaves from the stalks. Add the stalks to the water as well. Peel the potatoes and add the peels to the water as well (optional) and let them boil.Meanwhile, proceed to step 2.
Prepare the vegetable garnish
Cut the carrots, celery and potatoes into fine cubes. Peel the onion and garlic and dice finely.Heat the rapeseed oil in a second pan. Add the onions and sauté for about 2 minutes. Then add the remaining diced vegetables and the garlic and sauté for another 2 minutes. Then pour the stock from step 1 over a sieve into the vegetables. Add some of the parsley and the spices and simmer with the lid closed for about 15 minutes. Chop the remaining parsley and set aside.
Finishing the soup
Remove the bay leaf and about a third of the vegetables and put the vegetables to one side. Puree the remaining soup. Add the diced vegetables that were set aside. Season the soup with salt and pepper, divide between plates and serve sprinkled with chopped parsley.Seasoning: Optionally, season the soup for 4 servings with 1 pinch of nutmeg and ½ teaspoon of dried marjoram.
|
Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 347 kcal | 17.4% |
| Fat/Lipids | 4.3 g | 6.2% |
| Saturated Fats | 0.46 g | 2.3% |
| Carbohydrates (inc.dietary fiber) | 71 g | 26.4% |
| Sugars | 6.1 g | 6.8% |
| Fiber | 8.7 g | 34.8% |
| Protein/Albumin | 10 g | 20.3% |
| Cooking Salt (Na:162.1 mg) | 412 mg | 17.2% |
| Essential micronutrients with the highest proportions | per person | 2000 kcal | |
|---|---|---|---|
| Vit | Vitamin B6 (pyridoxine) | 1.6 mg | 114.0% |
| Vit | Vitamin C (ascorbic acid) | 77 mg | 96.0% |
| Min | Manganese, Mn | 1.6 mg | 79.0% |
| Elem | Potassium, K | 1'556 mg | 78.0% |
| Vit | Vitamin K | 54 µg | 72.0% |
| Min | Copper, Cu | 0.53 mg | 53.0% |
| Elem | Phosphorus, P | 317 mg | 45.0% |
| Prot | Tryptophan (Trp, W) | 0.10 g | 39.0% |
| Vit | Thiamine (vitamin B1) | 0.37 mg | 34.0% |
| Prot | Threonine (Thr, T) | 0.31 g | 34.0% |
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
| Essential fatty acids | per person | 2000 kcal |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.29 g | 14.0% |
| Linoleic acid; LA; 18:2 omega-6 | 1.0 g | 10.0% |
| Essential amino acids | per person | 2000 kcal |
|---|---|---|
| Tryptophan (Trp, W) | 0.10 g | 39.0% |
| Threonine (Thr, T) | 0.31 g | 34.0% |
| Valine (Val, V) | 0.44 g | 27.0% |
| Isoleucine (Ile, I) | 0.31 g | 25.0% |
| Lysine (Lys, K) | 0.45 g | 24.0% |
| Phenylalanine (Phe, F) | 0.32 g | 21.0% |
| Leucine (Leu, L) | 0.45 g | 19.0% |
| Methionine (Met, M) | 0.13 g | 14.0% |
| Vitamins | per person | 2000 kcal |
|---|---|---|
| Vitamin B6 (pyridoxine) | 1.6 mg | 114.0% |
| Vitamin C (ascorbic acid) | 77 mg | 96.0% |
| Vitamin K | 54 µg | 72.0% |
| Thiamine (vitamin B1) | 0.37 mg | 34.0% |
| Vitamin A, as RAE | 271 µg | 34.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 58 µg | 29.0% |
| Niacin (née vitamin B3) | 3.7 mg | 23.0% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 23.0% |
| Riboflavin (vitamin B2) | 0.21 mg | 15.0% |
| Biotin (ex vitamin B7, H) | 4.4 µg | 9.0% |
| Vitamin E, as a-TEs | 0.54 mg | 5.0% |
| Essential macroelements (macronutrients) | per person | 2000 kcal |
|---|---|---|
| Potassium, K | 1'556 mg | 78.0% |
| Phosphorus, P | 317 mg | 45.0% |
| Calcium, Ca | 195 mg | 24.0% |
| Magnesium, Mg | 91 mg | 24.0% |
| Sodium, Na | 162 mg | 20.0% |
| Essential trace elements (micronutrients) | per person | 2000 kcal |
|---|---|---|
| Manganese, Mn | 1.6 mg | 79.0% |
| Copper, Cu | 0.53 mg | 53.0% |
| Iron, Fe | 3.7 mg | 27.0% |
| Zinc, Zn | 1.8 mg | 18.0% |
| Selenium, Se | 10 µg | 18.0% |
| Iod, I (Jod, J) | 11 µg | 7.0% |
| Fluorine, F | 209 µg | 6.0% |
This creamy potato soup with celery is easy and quick to prepare.
Nutrient profile: According to GDA guidelines, one portion of this soup covers more than 100% of the average daily requirement of vitamin B6. Vitamin K, vitamin C and manganese are covered by around 80%. In addition, this dish contains a good ratio of omega-6 to omega-3 fatty acids at 4:1 and thus complies with the recommended maximum ratio of 5:1.
Read more at: Vegans often eat unhealthily. Avoidable nutritional errors.
Types of potatoes: Since most of the ingredients are pureed at the end of the preparation, it is up to you whether you prefer to use waxy or floury potatoes.
Celery: Celeriac is a cultivated form of marsh celery. Like the two other varieties of real celery, celery and celery, celeriac is used in the kitchen as a vegetable. Celeriac has a spicy taste that stimulates the appetite and digestion, which it owes to its essential oils. In naturopathy, it is used to support rheumatism, stomach and intestinal disorders, and kidney and bladder problems.
Bay leaves: The shiny, aromatic leaves of the bay laurel can be used fresh or dried. They have a unique, piquant and spicy aroma.
Celery: Peeled bulbs discolor quickly. Therefore, process the celery as quickly as possible.
Reduce salt: We have deliberately not given an exact amount of salt. Try to keep the salt content as low as possible. Although it takes around 3 months to get used to a lower salt content, you will also benefit from this change in terms of taste. You can find more information on this topic in the book Salt Sugar Fat by Michael Moss, which we describe in detail.
Seasoning: Optionally, season the soup for 4 servings with 1 pinch of nutmeg and 1/2 teaspoon of dried marjoram.
Consistency: Depending on the desired consistency, you can puree the soup completely or not at all, or add more liquid.
Soup base: By boiling the trimmings and peels, you create your own stock. If you don't want to use this, you can either use water or a stock. If you use a commercial stock, make sure that it is organic if possible and that no salt or flavorings have been added.
