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Good Living / Soups

Vegan potato and cauliflower soup

  • Vegetarian Diet

    Diet based on cereals, pulses, nuts, seeds, vegetables, fruits and other animal foods such as honey and eggs. Excludes meat, fish, mollusks.

  • Vegan Diet

    Diet based on vegetables, legumes and green leaves. It excludes foods such as meat, fish, mollusks, dairy products, eggs, honey and their by-products.

  • Gluten Free Diet

    Excludes foods containing gluten, such as wheat, barley, rye and their by-products.

  • Dairy Free Diet

    Excludes foods such as milk, yoghurt, cheese and their by-products.

  • Egg Free Diet

    It is usually followed when someone is allergic to this food.

  • Sugar Free Diet

    Limits all sources of added sugars and encourages the reduction of high-carbohydrate (high glycemic index) foods. A claim that a food can be classified as SF can be made when it contains less than 0.5 gr of sugars per 100 gr of solid food or 100 ml of liquid food.

Vegan potato and cauliflower soup

Method

  • Preheat oven to 200* C (390* F) Fan.
  • Finely chop the onions and garlic.
  • In a pot, heat 1 tablespoon of olive oil and sauté the onion, garlic and thyme for 3-4 minutes, until golden.
  • Peel the potatoes and cut them into uneven pieces. The smaller the pieces, the faster they will boil. Add the potatoes to the pot and sauté for 2-3 minutes.
  • Add the water, bouillon cube, bay leaf and pepper. Cover pot with lid and simmer for 30-35 minutes.
  • In the meantime, chop the cauliflower into small florets. Transfer to a bowl and add the remaining olive oil. Season with salt and pepper and toss to coat.
  • Transfer florets to a baking pan and roast for 30 minutes, until golden.
  • When ready, remove from oven and add to pot with potatoes. Simmer for 5-8 minutes, until the vegetables soften.
  • Remove pot from heat, finely chop the white part of the fresh onions and add to the pot.
  • Remove the bay leaf and beat with an immersion blender while gradually adding the soy milk. The soup will be ready when it is completely silky smooth. If it is too thick, add a little more soy milk.
  • Season to taste and serve with hazelnut pesto and finely chopped spring onions (the green part).
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Nutritional
Chart

Nutrition information per portion

144
Calories (kcal)
7 %

Calories

Shows how much energy food releases to our bodies. Daily caloric intake depends mainly on the person’s weight, sex and physical activity level. An average individual needs about 2000 kcal / day.

2.8
Total Fat (g)
4 %

Fatty Acids

Are essential to give energy to the body while helping to maintain the body temperature. They are divided into saturated "bad" fats and unsaturated "good" fats.

0.53
Saturated Fat (g)
3 %

Saturated Fats

Known as "bad" fats are mainly found in animal foods. It is important to check and control on a daily basis the amount you consume.

23.1
Total Carbs (g)
9 %

Carbohydrates

The main source of energy for the body. Great sources are the bread, cereals and pasta. Use complex carbohydrates as they make you feel satiated while they have higher nutritional value.

4.4
Sugars (g)
5 %

Sugars

Try to consume sugars from raw foods and limit processed sugar. It is important to check the labels of the products you buy so you can calculate how much you consume daily.

4.7
Protein (g)
9 %

Protein

It is necessary for the muscle growth and helps the cells to function well. You can find it in meat, fish, dairy, eggs, pulses, nuts and seeds.

3.9
Fibre (g)
15 %

Fibers

They are mainly found in plant foods and they can help regulate a good bowel movement while maintaining a balanced weight. Aim for at least 25 grams of fiber daily.

0.16
Sodium (g)
3 %

Salt

A small amount of salt daily is necessary for the body. Be careful though not to overdo it and not to exceed 6 grams of salt daily

*Based on an adult’s daily reference intake of 2000 kcal.

*To calculate nutritional table data, we use software by Nutritics logo 917a1b6ba55874b5d139866e10c236ccff8cbaa226cb4c05ba54efca0b20cc63

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