Nettle and Potato Soup with Vegan Stock and Carrots
vegan
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© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München Nettle and Potato Soup from the cookbook “Hier & jetzt vegan” (Vegan here & now)
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Nutritional Information per person
Convert per 100g
|
2000 kcal | |
|---|---|---|
| Energy | 262 kcal | 13.1% |
| Fat/Lipids | 18 g | 26.1% |
| Saturated Fats | 2.8 g | 13.9% |
| Carbohydrates (inc.dietary fiber) | 23 g | 8.5% |
| Sugars | 6.2 g | 6.9% |
| Fiber | 4.7 g | 18.8% |
| Protein (albumin) | 3.4 g | 6.8% |
| Cooking Salt (Na:250.9 mg) | 637 mg | 26.6% |
| Essential Nutrients per person with %-share Daily Requirement at 2000 kcal | |||
|---|---|---|---|
| Vit | Vitamin K | 86 µg | 115.0% |
| Vit | Vitamin A, as RAE | 443 µg | 55.0% |
| Fat | Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.92 g | 46.0% |
| Fat | Linoleic acid; LA; 18:2 omega-6 | 4.1 g | 41.0% |
| Vit | Vitamin C (ascorbic acid) | 25 mg | 32.0% |
| Elem | Potassium, K | 628 mg | 31.0% |
| Sodium, Na | 251 mg | 31.0% | |
| Vit | Folate, as the active form of folic acid (née vitamin B9 and | 55 µg | 28.0% |
| Vit | Vitamin B6 (pyridoxine) | 0.35 mg | 25.0% |
| Min | Manganese, Mn | 0.46 mg | 23.0% |
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.
Nutritional Information per person
| Essential fatty acids, (SC-PUFA) | 2000 kcal | |
|---|---|---|
| Alpha-Linolenic acid; ALA; 18:3 omega-3 | 0.92 g | 46.0% |
| Linoleic acid; LA; 18:2 omega-6 | 4.1 g | 41.0% |
Nutritional Information per person
| Essential amino acids | 2000 kcal | |
|---|---|---|
| Threonine (Thr, T) | 0.15 g | 16.0% |
| Tryptophan (Trp, W) | 0.03 g | 13.0% |
| Isoleucine (Ile, I) | 0.10 g | 8.0% |
| Lysine (Lys, K) | 0.15 g | 8.0% |
| Valine (Val, V) | 0.13 g | 8.0% |
| Leucine (Leu, L) | 0.16 g | 7.0% |
| Phenylalanine (Phe, F) | 0.11 g | 7.0% |
| Methionine (Met, M) | 0.04 g | 4.0% |
Nutritional Information per person
| Vitamins | 2000 kcal | |
|---|---|---|
| Vitamin K | 86 µg | 115.0% |
| Vitamin A, as RAE | 443 µg | 55.0% |
| Vitamin C (ascorbic acid) | 25 mg | 32.0% |
| Folate, as the active form of folic acid (née vitamin B9 and | 55 µg | 28.0% |
| Vitamin B6 (pyridoxine) | 0.35 mg | 25.0% |
| Vitamin E, as a-TEs | 2.4 mg | 20.0% |
| Thiamine (vitamin B1) | 0.12 mg | 11.0% |
| Niacin (née vitamin B3) | 1.4 mg | 9.0% |
| Pantothenic acid (vitamin B5) | 0.53 mg | 9.0% |
| Riboflavin (vitamin B2) | 0.10 mg | 8.0% |
| Biotin (ex vitamin B7, H) | 3.6 µg | 7.0% |
| Vitamin B12 (Cobalamin) | 0.01 µg | 1.0% |
Nutritional Information per person
| Essential macroelements (macronutrients) | 2000 kcal | |
|---|---|---|
| Potassium, K | 628 mg | 31.0% |
| Sodium, Na | 251 mg | 31.0% |
| Phosphorus, P | 107 mg | 15.0% |
| Calcium, Ca | 107 mg | 13.0% |
| Magnesium, Mg | 44 mg | 12.0% |
Nutritional Information per person
| Essential trace elements (micronutrients) | 2000 kcal | |
|---|---|---|
| Manganese, Mn | 0.46 mg | 23.0% |
| Copper, Cu | 0.19 mg | 19.0% |
| Iron, Fe | 1.7 mg | 12.0% |
| Zinc, Zn | 0.54 mg | 5.0% |
| Fluorine, F | 189 µg | 5.0% |
| Selenium, Se | 1.6 µg | 3.0% |
| Iod, I (Jod, J) | 3.4 µg | 2.0% |
Ingredients (for servings, )
| For the soup | |
|---|---|
| ⅔ oz | Nettles, (Young, Stinging) |
| 1 ¾ oz | Vegan margarine |
| 1 | Onion (3.9 oz) |
| 1 | Carrot, raw (2.1 oz) |
| 2 | Potatoes (6.3 oz) |
| 1 ½ liter | Vegan stock (53 oz) |
| Seasoning | |
| 1 dash | Salt (0.01 oz) |
| 1 dash | Black pepper (0.00 oz) |
| 2 ⅔ oz | Soy cream |
Equipment
- hand-held blender / immersion blender or blender
- stove
- saucepan
Type of preparation
- cook
- chop or grind
- blend
- sweat
- season to taste
Preparation
For the soup
Rinse the nettles with water and then pat dry.Heat the vegan margarine in a saucepan on medium heat. Peel the onion and cut the onion and carrots into small cubes. Sweat both in the saucepan until the onions are translucent.
A link to an alternative healthier version of this recipe and our motivation for creating this version can be found directly above the recipe photo.
In the meantime, peel and cube the potatoes and then add to the saucepan. After 1 minute, pour the vegan stock in and let everything simmer for 30 minutes.
Coarsely chop the nettles and add to the saucepan 10 minutes before the end of the cooking time.
Seasoning
Finely purée the soup with an immersion mixer and season to taste with salt and pepper.Add the soy cream to the soup and serve hot.
This nettle and potato soup calls for vegan stock. You can either make homemade stock in advance or purchase a store-bought variety.
Nettles as an ingredient: In this recipe, the author uses nettles as an ingredient. Nettles are a plant that many people usually just think of as being an invasive weed. However, others know that it contains many valuable substances and use it as a medicinal plant. But this ambivalence toward nettles doesn’t change the fact that they are a culinary enrichment for everyone’s diet. The recipe presented here is just one of many delicious examples of dishes that you can use nettles in.
Potato varieties: Since all of the ingredients are puréed before serving, you should decide whether you prefer to use all-purpose or starchy potatoes. The original recipe calls for waxy potatoes.
Picking nettles: If you are picking the nettles yourself, we recommend that you pick primarily young leaves as they taste the best. Protect your hands when picking nettles by using a thick hand towel or wearing gloves.
Adjusting the flavor and consistency: If you want to intensify the typical nettle flavor, you can increase the amount of nettles. And if you want to make the soup thicker, you can reduce the amount of vegetable broth.
Vegetable stock: Vegetable stock is sold in most well-stocked supermarkets, usually in jars or Tetra Pak cartons. However, it is relatively uncomplicated to make your own stock. And with homemade stock, you can adjust the ingredients based on your taste preferences. In addition, we recommend that you make your own since many commercial stocks contain artificial additives and preservatives and are of lower nutritional value. Here is a link to our own recipe: Vegan Stock.
Making homemade soy cream: You can either purchase store-bough soy cream (not readily available in the US) or make your own using our recipe Soy Cream with Canola Oil.
