Potato and Vegetable Soup
Nutrition Facts
Per 520g serving
% Daily Value based on a 2000 kcal diet
Calories
305 kcal
15% DV
Total Fat
6.1g
9% DV
Monounsaturated Fat4.1g
Polyunsaturated Fat0.8g
Saturated Fat0.9g
Total Carbohydrate
58.4g
19% DV
Fiber9.1g
Starch39.1g
Sugars10.2g
Protein
7.2g
14% DV
Plant Protein7.2g
About
A vegetable-heavy preparation of sliced potatoes with sautéed carrots, onions, and leeks. It is relatively low in fat, moderate in carbohydrates, and provides fiber, potassium, and vitamin A.
Vitamins & Minerals
Vitamins
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Choline | 41.0mg | 7% | |
| Vitamin A | 1680.0mcg | 187% | |
| Vitamin B1 | 0.3mg | 28% | |
| Vitamin B2 | 0.2mg | 18% | |
| Vitamin B3 | 3.9mg | 24% | |
| Vitamin B5 | 1.6mg | 31% | |
| Vitamin B6 | 0.8mg | 48% | |
| Vitamin B7 | 8.5mcg | 28% | |
| Vitamin B9 | 96.0mcg | 24% | |
| Vitamin C | 39.5mg | 44% | |
| Vitamin E | 1.4mg | 9% | |
| Vitamin K | 32.8mcg | 27% |
Minerals
| Nutrient | Amount | DV% | Half-life |
|---|---|---|---|
| Calcium | 88.0mg | 9% | |
| Copper | 260.0mcg | 29% | |
| Iron | 2.3mg | 13% | |
| Magnesium | 54.0mg | 13% | |
| Phosphorus | 175.0mg | 25% | |
| Potassium | 1450.0mg | 31% | |
| Selenium | 5.8mcg | 11% | |
| Sodium | 420.0mg | 18% | |
| Zinc | 1.1mg | 10% |
Potato and Vegetable Soup
A simple, classic vegetable soup built around potatoes, carrots, onion, and leek simmered in olive oil and seasoned with salt. This resembles a basic rustic potato soup or vegetable soup.
Potatoes, 250 g
Carrots, 90 g
Onion, 70 g
Leek, 60 g
Olive oil, 20 g
Salt, 30 g
Total weight: 520 g
1. Peel and dice the potatoes and carrots. Slice the onion and leek.
2. Heat the olive oil in a pot over medium heat.
3. Add the onion and leek, and cook until softened.
4. Add the carrots and potatoes, then stir to coat in the oil.
5. Add enough water to cover the vegetables, season with salt, and bring to a boil.
6. Reduce the heat and simmer until all vegetables are tender.
7. Serve hot as a soup, either chunky or lightly blended if desired.
Prep time: 10 minutes
Cook time: 25 minutes
Use a little less salt if the dish is meant to be eaten as part of a meal with other seasoned foods.
For a smoother texture, blend part or all of the soup after cooking.
A longer simmer will deepen the flavor of the vegetables.
Ingredients
Total weight: 520 g
Instructions
Prep time and cook time
Helpful tips
VeganVegetarianMediterraneanGluten-freeDairy-freeBalanced
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