Ecuadorian Potato Soup

Vegetarian
Gluten Free
Health score
18%
Ecuadorian Potato Soup
45 min.
6
210kcal

Suggestions

Ingredients

  • 1 teaspoon ground annatto 
  • 0.5 cup avocado peeled sliced
  • 4 cups baking potato cubed peeled 3-inch
  • 0.3 teaspoon pepper black freshly ground
  • 1 large egg yolk 
  • 4 cups milk fat-free divided
  • 0.3 cup cilantro leaves fresh chopped
  • 1.5 teaspoons cilantro leaves fresh chopped
  • 1 teaspoon ground cumin 
  • 3 large hard-cooked eggs 
  • 0.5 small jalapeno chopped
  • 1.5 teaspoons jalapeno seeded chopped
  • 0.8 teaspoon kosher salt 
  • 0.5 cup onion finely chopped

Equipment

  • bowl
  • frying pan
  • sauce pan
  • ladle
  • potato masher

Directions

  1. Heat a large saucepan over medium-high heat. Coat pan with cooking spray.
  2. Add onion to pan; saut 5 minutes. Stir in cumin and annatto; saut 30 seconds.
  3. Combine 2 tablespoons milk and egg yolk. Chill.
  4. Add remaining milk, potato, cilantro, and jalapeo to pan; bring to a boil. Cover, reduce heat, and simmer 35 minutes, stirring occasionally. Partially mash potato mixture with potato masher.
  5. Stir 1/4 cup potato mixture into egg yolk mixture. Return potato mixture to pan; stir in salt and black pepper. Simmer 5 minutes, stirring frequently.
  6. Remove egg yolk from 2 hard-cooked eggs; coarsely chop egg whites and whole hard-cooked egg. Ladle about 1 cup soup into each of 6 bowls; top each serving with 2 teaspoons chopped egg mixture, about 1 tablespoon avocado, 2 teaspoons cilantro, and 1/4 teaspoon jalapeo.
  7. Garnish each serving with hot pepper sauce, if desired.

Nutrition Facts

Calories210kcal
Protein22.14%
Fat23.37%
Carbs54.49%

Properties

Glycemic Index
58.33
Glycemic Load
17.28
Inflammation Score
-6
Nutrition Score
14.48391311065%

Flavonoids

Cyanidin
0.04mg
Epicatechin
0.05mg
Epigallocatechin 3-gallate
0.02mg
Luteolin
0.04mg
Isorhamnetin
0.67mg
Kaempferol
0.09mg
Quercetin
3.2mg

Nutrients percent of daily need

Calories:210.06kcal
10.5%
Fat:5.55g
8.55%
Saturated Fat:1.47g
9.21%
Carbohydrates:29.13g
9.71%
Net Carbohydrates:26.63g
9.68%
Sugar:9.93g
11.03%
Cholesterol:128.75mg
42.92%
Sodium:397.39mg
17.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.84g
23.68%
Phosphorus:296.94mg
29.69%
Vitamin B6:0.54mg
27.04%
Calcium:253.73mg
25.37%
Vitamin B2:0.41mg
24.36%
Potassium:821.17mg
23.46%
Vitamin B12:1.28µg
21.33%
Selenium:13.11µg
18.73%
Vitamin D:2.5µg
16.66%
Vitamin B5:1.52mg
15.21%
Vitamin B1:0.21mg
14.21%
Vitamin C:11.02mg
13.35%
Magnesium:52.11mg
13.03%
Vitamin A:600.99IU
12.02%
Manganese:0.23mg
11.63%
Folate:46.19µg
11.55%
Fiber:2.51g
10.03%
Zinc:1.48mg
9.87%
Iron:1.58mg
8.79%
Vitamin B3:1.53mg
7.66%
Copper:0.15mg
7.38%
Vitamin K:7.32µg
6.97%
Vitamin E:0.72mg
4.79%
Source:My Recipes